5 Sets of:
Strict Ring Dips (tempo 31X1) 3 reps +
Strict Ring Dips 4 reps +
Kipping Ring Dips 8 reps
Complex must be unbroken

30min amrap:

• 3 takakyykky
• 3/3 bulgarian split squat

Takakyykyn aloituspaino (N 15kg / M 20kg). Lisää jokaisella kierroksella 2,5kg painoa tankoon.
Käytä split squatissa käsipainoja tai kahvakuulia lisäpainona mikäli mahdollista. Painot kommenttiin. Tulos on kaikkien toistojen yhteismäärä.

Shoulder Press 5x4, same weight as last week

Row 5x500m
Rest 3 min btw. sets

Results is slowest round.

Day 1
Morning: 150 min
A. Ring muscle ups:
- Gymnastics style warm up
- Strict progressions
- Kipping progressions

Afternoon: 105 min
A. Handstands

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

What is a forward roll? check the link:
http://media.crossfit.com/cf-video/CrossFitGymnastics_ForwardRoll1.mov

This WOD was very fun to do, forward rolls leave u dizzy for the pistols, and how often do we really walk handstand? NEVER, so you are forced to do it... I could only do like 3 steps at a time, 5 if i was lucky!

Muscle ups where not fully AsRx'd since rings were not installed yet, we had to hang them from the pull up bars and I had no room for full ROM :/

“Angie”

100 pull-ups - used black band for first 10 and the rest with black/red bands
100 push-ups
100 sit-ups
100 squats

8 MIN AMRAP

• 8 Bar Facing Burpees
• 8 Power Cleans 40kg
• 8 Pullups

Choose your purpose + goal & go!