Sunday

Fox River Strength and Conditioning – Open Gym

Warm-up

Warm-up (No Measure)

5 Minutes of Assault Bike

Grab 2 DBs then,

Complete:

– 10 DB Front Squats

– 10 DB Renegade Rows (total) + 5 DB Thrusters

– 10 DB RDLs

– 3 DB Man Makers

Equal Rest and work

Gymnastics

Metcon (No Measure)

10-15 Minutes of:

1a) Ring Muscle-up Transitions x 40s of Practice

Rx+:(Ring Muscle-up Volume Accumulate x 2-4 reps per set)

1b) Gymnastics Static Hold x 10-20s

– L-Sit

– Handstand Hold

– Ring Support

– Free Standing Handstand

Skill work, rest as needed

Metcon

Metcon (Time)

3 Rounds:

400 meter Run

7 DB Man Makers (50, 30)

Rest 2:00

Extra Credit

Banded Pulldowns (3 x 20 r60)

Categories: WOD

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