Crossfit W.O.D

Skill: Ring muscle up transition

Strength: Gymnastic Pull

By Ability- one of the following

-Ring Row 5xME

-False grip ring chinup 5x5xRPE8 (Add Weight if needed)

-Strict RMU 5×5 (add Weight if possible)

-Advanced gymnastics pull-ask coach

 

MetCon: For time

100 T2B

EMOM 4 pistols

 

1. A) 75 K2E- EMOM 5 Airsquat/G-squat
2. B) 75 T2B- EMOM 5 G-squat 24/16
3. C) 100 T2B- EMOM 4 Pistols
4. D) 100 T2B- EMOM 4 weighted pistol 12/8

 

Endurance W.O.D

“Dallas 5”

5 minutes of:

   Burpees

Then, 5 minutes of:

   7 deadlifts, 70/50kg.

   7 box jumps, 60/50 cm

Then, 5 minutes of:

   Turkish get-ups, 20/12kg.

Then, 5 minutes of:

   7 snatches, 32.5/25kg

   7 push-ups

Then, 5 minutes of:

   Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.