Wednesday Conditioning:
Every 8 minutes, for 32 minutes, complete (4 sets):
Row 1,000 meters
15 Toes-to-Bar
8 Back Squats (185/135 lbs)*
Thursday:
Two sets of:
Medicine Ball Hamstring Curls x 10 reps
Hollow/Superman Swings on Pull-Up Bar x 8-10 reps
Scap Push-Ups x 5 reps + Push-Ups x 10 reps
Ring Muscle-Up Development
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Large Ring Swings x 3 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing
Interval 2 – Cast Swing + Pop Swing
Rest 60 seconds, then. . .
Every 20 seconds, for 4 minutes (12 sets) of:
Ring Muscle-Up x 1 rep (perfect mechanics)
If you don’t have a ring muscle-up, then complete 1 kipping ring pull-up
Deadlift Progressions
Every 3 minutes, for 15 minutes, complete (5 sets):
Deadlift x 1 rep @ 80% of 1-rm
Wod
3 rounds for time:
6 line sled push 100/70
15/12 cal ski erg
15 pushups