Monday January 7 2019

 -Warm Up-

2 rounds

8 upper extremity nerve floss

5 single arm ring rows each side

8 lateral step up each side

5 inchworm+push up

5 single arm Russian kb swings

-Skill/Strength-

Part 1

Choose one of these movements to work on based on current skill level

EMOTM 10

2-4 Box Toe Nail Muscle Ups

Or

2-4 Muscle up ring rows

Or

2-4 false grip ring rows 

(controlled lower) 

Part B

Pick 1 

Option 1

5×5 weighted dips

Then

2 sets max dips no weight

*rest 2 minutes between sets

Option 2

5×5 banded dips

Then

2 sets max parrallette dips

-WOD-

 

EMOTM 15

Minute 1 – 6 REVERSE back rack lunges

(building) 3 each leg alt

Minute 2 – 15/12 cals bike

Minute 3 – 15 Russian KBS 70/53