Tuesday 2nd October 2018

Fitness

A) Pull Ups & Dips
Level 0 & 1: 4 Sets: 4 – 6 Negative/Self Assisted Pull Ups @30A1 + 8 - 10 Box Press Ups @20X1
Level 2: 4 Sets: 4 – 6 BW/Negative/Self Assisted Pull Ups @30X1 + 8 – 10 Banded Bar Dips @20X1
Level 3: 4 Sets: 4 – 6 BW/Negative Pull Ups @30X1 + 8 – 10 Banded Ring Dips @20X1
Level 4: As Performance
 
B) 5 rounds for time:
10 Ring Rows

10 Burpees
20 Double Unders

Performance

A) Strict Muscle Up
Level 3: As Fitness
Level 4: 5 Sets: 2 – 3 Strict Muscle Up Negatives/Assisted Muscle Ups @30A1
Level 5+: 5 sets: 50 - 60% max Strict Muscle Ups
 
B) For time:
50 Pull Ups
50 Burpees
100 Double Unders