Wednesday- 2/10

The Port – NCMETCON

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Single Unders- Double Unders

8 Russian KBS

8e KB SA Strict Press

10 Close-stance Air Squats

+ 2 Rounds:

8 Ring Rows

:20 Ring Support Hold

3 Ring Dip Negatives

Skill

Muscle-ups (10 Minutes to Work on Ring Muscle Up Progrsessions)

Burn Strength

Metcon (Weight)

3 Rounds:

12t alt. DB Bent Over Rows

10 Deficit DB Push-Ups

1:00 Elevated Plank

Rest 1:00 Between.

WOD

Metcon (Time)

EMOM X 30:

Min 1: 4-6 Ring Muscle-Ups*

Min 2: 60 Double Unders

Min 3: 20 Russian KBS

Min 4: 12t alt. Pistol Squats

Min 5: :50 SA KB Front Rack Hold; switch hands at :25 second mark

*Sub 6 shoot-throughs with push-up and dip, 6 modified ring muscle-ups, or 6 hard pull + 6 hard push. No Bar MU today!

Burn WOD

Burn: Metcon (Time)

EMOM X 30:

Min 1: 10/8 Cal Ski

Min 2: 10 Box Dips w/ slow eccentric.

Min 3: 20 Russian KBS

Min 4: 16t Jumping Lunges

Min 5: :50 SA KB Front Rack Hold; switch

hands at :25 second mark


Alleem

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