Open announcement at 7pm!

 

GYMNASTICS:

Every minute on the minute for 10 mins:

1st minute – Pull Up progression

(Scale up a level if you can, but try to take the volume down some since the movement is more difficult & to avoid any excessive soreness for 17.1)

2nd minute – Ring Dip Progression

(Same as above… Progress to a harder movement, if possible)

OR

Perform an easy set of Muscle Ups (1-3 reps) each minute on the minute for 10 minutes

(Take care of your hands so go every other minute, if needed)

 

WORKOUT:

120 Calories on the Rower (7:00 cutoff)

90 Double Unders (180 Singles…3:00 cut)

60 Burpee Bar TOUCHES (6″ Above Reach)

30 Calories on the Bike

(17:00 cutoff)

 

If you’re doing the Open WOD on Friday scale to either option below OR if the Rx’d volume is too difficult:

#1 – 100/75/50/25

#2 – 80/60/40/20

 

Get excited for 17.1!

 

POST YOUR TOTAL TIME FOR THE WORKOUT TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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