Monday April 17th:
Warm Up:
2 rounds
10 plank up downs
30 hollow rocks
30 supermans
1:00 HS hold
Skill:
Accumulate 3 min of HS Hold in 4min
Then…
6 min EMOM
8-10 HSPUs
Workout:
10-1
Ring push ups
Btwn each set – 1 Bar MU
All Week Homework:
60 Hollow Rocks
5×5 Ring Strict Pull Ups – try to pull to sternum
Ring MU practice – Stay patient, it’s all timing – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
5×5 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice/If deficit isn’t going to happen then go 1 mat less or unfold a mat.
10×3 wall walks
10 min work on HS walking
Wednesday April 19th:
Warm Up:
2 rounds
10 kips
10 ring rows
10 ring dips
Skill:
Ring MU
10 min practice
EMOM 12 min
1-2 Ring MUs (with bands)
Workout:
Half Mary
10 min AMRAP
5 HSPU
10 Pistols
15 Pull ups
CrossFit Havoc 