Tuesday 10/27

The Port – NCMETCON

Warm-up

1:00 Bike
10 Banded Dislocates
10 Banded Pull-Apart
:30 Elevated Plank
10 Perfect Push-Ups

:30 Bike
8 Banded Dislocates
8 Pull-Apart with Palms Up
:30 Plank
8 Perfect Push-ups

Skill

3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*
*Jump to support, slow negative down.

Burn Strength

3 SETS FOR QUALITY
1:00 Elevated Plank Hold*
10 Hover Push-ups**
12t Plank Up Downs

*can add weight
**a push-up with a :03 hold at the bottom, just above the ground, during each rep.

Workout

5 ROUNDS FOR TIME
15/12 Cal Bike
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)

Burn WOD

5 ROUNDS FOR TIME
6 Box Dips
10/8 Cal bike
6 Box Dips
20 American KBS

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