WARM UP – MOBILITY
Upper body pull & push, Hollow & arch warm-ups + Activations
Warm-up / Review: Kipping pull-ups & dips + Ring muscle-up review
WOD A
Choose one of the following options:
*Zoe*
For time:
30 Ring Muscle Ups
(10 min time cap today)
*Max Ring Muscle-ups in 10 mins*
10 min AMRAP: Ring muscle-up
(Cap at 30 reps for time / Zoe)
*10 Rounds: 5 C2B + 5 Ring Dips*
Complete 10 rounds for time:
5 Chest to bar pull-ups
5 Ring dips
—
10 min time cap
Scale pull & dip movements as needed to complete the 10 rounds or 50 reps of each in under 10 mins.
—
OR: Continue to work on ring muscle-up transition work, spotted or banded etc.
WOD B
*Upper body EMOM*
EMOM x 20 (10 rounds each alternating)
1) 30s Seated dumbbell see saw shoulder press + 30s Dumbbell bench press
2) Cardio of your choice (Row, Ski, or Bike)
—
Partner up with someone using the same dumbbell weight / cardio if possible and start on opposite stations.
Keep the weights moderate loading so you can keep moving through the see saw press
No score, just work at a sustainable pace
ACCESSORY
3 rounds: rest as needed
10-12 Double Dumbbell bicep curls
12-15 Cable (rope or bar) tricep press downs
15-20/side Half kneeling banded trunk rotations (outside knee forward)
