Chip Chip Chip

Competition Class

Strength

Skills & Drills

GYMNASTICS

A.
3 Rounds, for Quality
-10s Ring Row Hold (at chest)
-10s Ring Dip Hold
-10s Ring Support Hold
-10 Hollow Rocks
-10 Arch Rocks
then 3 x 5 ring swings, 4 low ring transitions (2 slow, 2 fast), 3 ring dips

B. Death By . . . .
min 1: 1 RMU + 1 Ring Dip
min2: 1 RMU + 2 Ring Dips
min3: 1 RMU + 3 Ring Dips
*continue adding 1 Ring Dip each min until you cannot complete the reps in the given min
*beat your last weeks self

C. Death By . . . .
min1: 1 RMU transition (no dip)
min2: 2 RMU transition (no dips)
min3: 3 RMU transition
*continue adding 1 RMU transition each min until you cannot complete UB
*if you miss before min 6, start at 1 again
*beat your last weeks self

D. For Quality:
30 Seated Strict Banded RMU
*replace straps on low rings w/ bands, sit on plates move through RMU rom for 30 reps
https://youtu.be/ub5oWY4NoNc

CONDITIONING

E2M20M

Sprint Row 30s @ 8/7 damper
1:30 easy row w/ remaining time

 

MetCon

Class

E3M12M
6 Goblet Reverse Lunge off riser (4-6") L then R
1-3 T2BFor Time:
100 Double Unders (RX+ = 30 Triple Unders)
50 Wall Balls 20/14 (Rx+ = 30/20)
40 Box Jumps Overs 24/20 (Rx+ = 30/24)
30 KBS 53/35 (Rx+ = 70/53)
20 T2B
10 Burpee Pull-ups

*15min time cap