Tuesday, November 21st, 2017

Gymnastics skill work:
Option A – Athletes working on building their ring MU capacity
Option B – Athletes working towards consistent MUs, or their first.
Option A – Ring muscle-ups
6 rounds: 
1:00 light row, 15% ring muscle-ups
1:00 light row, 20% ring muscle-ups
1:00 light row, 25% ring muscle-ups
1:00 light row, 15% ring muscle-ups
1:00 light row, 20% ring muscle-ups
1:00 light row, 25% ring muscle-ups
(using the number of total MUs from benchmark two weeks ago)
Option B – Gymnastic strengthening
On the minute x 10 (5 rounds):
Even minutes – 5-8 strict ring dips (band as required)
Odd minutes – 2 sets of 3-5 ring kip swings
 
Workout of the Day:
“Arctic Monkey”
21-15-9
TTB
Row for calories
-Compare to 11/16/16