Tuesday

13
Sep

Tuesday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

AMRAP 10:

Buy in: 500m / 400m row

L1: 200m / L2: 100m run

10 ring rows

10 kip swings

10 ring or box dips

Skill

Metcon (No Measure)

Ring Muscle Ups

If you have ring muscle ups + can string at least 2-4 together:

EMOM 10:

1 RMU + 2 dips x 2

*you will perform a RMU then 2 dips then another RMU and 2 dips all within the 1 minute

If you want to learn ring muscle ups:

1. 10-15 False grip ring rows x 2

2. 10-15 kip swings on the rings x 2

3. 10-15 hips to rings x 2

4. 10-15 strict ring dips x 2

If your goals do not include learning a RMU:

AMRAP 10:

10 inverted rows

10 tricep kick backs

10 DB strict press

*you should move through this quick and should be getting your heart rate elevated

Workout

Metcon (Time)

WOD

Every 10:00 x 3

L1: 800m run + 1,000 / 800m row

L2: 600m run + 800 / 600m row

*score is slowest round (so go FAST!)

*you will run and immediately go into your row,

there is no additional rest so the quicker you go, the more rest you will have