Today's program for your training
10 x Goodmornings to squat (with a stick)
10 x Squatting internal rotation
10 x Pull aparts
10 x Monster walk (forward)
10 x Monster walk (backwards)
Rest as needed
B1: Tempo ring rows (4 sec down)
3 sets of 8 reps
B2: Ring push ups
3 sets of 8 reps
Rest 1-2 min between sets
Comment: The more horizontal you lie in the ring rows, the harder it gets. Do the push ups at your knees if you are challenged.
c) WOD
10 rounds - For time
1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk @30/45 Intermediate: @35/50 RX: @40/60
3 Front squats
4 Bar facing burpees
TC: 12
Comment: Try to keep a pace of one minute per round.
4 rounds
1+1 Turkish get up
Rest as needed between rounds
Comment: Do the Turkish get up with good technique but try to challenge yourself with the weight.
Comment: Build up over 5-7 sets until you have reached a heavy 2 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).