WARMUP
GET SOME !!!
RMU SKILLS
4 reps each
A. 2 "small" ring swings into 1 "max-effort" ring swing
B. 1 "max-effort" ring swing + open hip front swing
C. 1 "max-effort" ring swing + open hip front swing WITH aggressive pull to shoulders
D. 2-position jumping muscle ups x5
GOT SOME !!
4 sets:
RMU swing step complex:
1-3 ring kip transitions + 1 open hip front swing with pull to shoulders + 1 ring swing hip drive + 3-5 arch to hollow ring swings
-rest 3 mins-
*ring transition = ring muscle up with no dip (just transition)
WOD
Running / bike
2 sets
Run 1200m @ 2-4 sec per 400m faster than repeat test
--rest 90 seconds --
Run 800m @ 4-6 sec per 400m faster than repeat test
--rest 45 seconds --
Run 400m @ 6-8 sec per 400m faster than repeat test
-- rest as needed --
Intent: Week 6 of our mile repeat progressions. Stay focused and continue to pace correctly. Let's become better runners this off-season!