01 August 2019 - WOD


A) Gymnastics Skill
3-4 rounds:
3-4 False grip ring swings
1-3 Hollow body box transitions

B) Gymnastics Strength

Group 1 (With strict muscle-ups)
Every 2 minutes for 20 minutes:
Strict muscle-up + kipping muscle-up
* You can split reps between these movements as wanted, but your aim is more reps than last week, e.g. If last week I did 3 Strict, today I might aim for 2 strict + 2 kipping (4 total)

Group 2 (With pull ups and dips)
Every 2 minutes for 20 minutes:
1-3 Strict or Kipping muscle-ups

Group 3 (No pull-ups or dips)
Every 90 seconds for 21 minutes, alternate between:
1 Partial range chin-up (can be partner assisted)
1 Ring dip or box dip

C) Conditioning (if time allows)
At 00:00:
100 Ab mat sit-ups for time
At 06:00:
Max double unders in 2 minutes
* Both of these are "Bodyweight" fitness level tests on BtWB