Monday May 8th:
Warm Up:
2 rounds
10 Ring kips
10 ring rows
10 ring dips
Skill:
Ring MU
L-Sit hanging from rings – accumulate 2 min in 3 min
then…
EMOM 6 min
2 Ring MUs (with bands)
Workout:
21-15-9
T2B
HSPU
All Week Homework:
3×20 GHD Sit Ups
5×5 Ring Strict Pull Ups – try to pull to sternum
5×5 Low Ring MU transition
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!
8×2 – Strict HSPU
10×3 wall walks
10 min work on HS walking
Wednesday May 10th:
Warm Up:
Row 500m
2 rounds
10 GHD Sit Ups
10 hang to active
Skill: Rope Climbs
EMOM 10 min
4-6 rope pull ups from a seated position
Workout:
10 Rope Climbs
in between each rope climb …
Burpees (Double Count to Rope Climbs) 2-4-6-8-10-12-16-18-20
CrossFit Havoc 