Bree got her first and second Ring Muscle Up tonight.
SW Active:
Tuesday – Mobility + 30/30 Mixed Map –>Progressed
A. Half Front Split – 90 sec/leg x 1 set – https://www.youtube.com/watch?v=rRD2FbbbDO0
B. Seated Straddle – 2 min Hold x 1 set – https://www.youtube.com/watch?v=ys-lTh5f_wU
C. Twisted Half Lizard (scale with regular lizard) – 90 sec/leg x 1 set – https://www.youtube.com/watch?v=v86AUyka5mU
D. Sumo Stance Squat Hold – 1 min unbroken x 1 set
E. 4 sets @ high effort/85-90%:
30 sec Rowing
30 sec rest
30 sec Burpees
30 sec rest
+
– 2 min rest
+
3 sets @ high effort/85-90%:
30 sec Russian KBS @ 24/32kg
30 sec rest
30 sec Wall Balls @ 15/20lbs to 9/10ft
30 sec rest
30 sec Box Jump Overs @ 20/24″
30 sec rest
30 sec DB Push Press @ 20/35lbs
30 sec rest
Sw Barbell
A. Squat Snatch. Snatch Balance. Above Knee Squat Snatch. OHS 1.1.1.1 @ 60% every min X 10 minutes
+
10 Rounds For Time:
3 Clean and Jerks @ 135/95
5 Burpees on to 20/24″ Box