Long socks today guys!!!
10 - 15 Minutes of Skill Work
Kipping for Ring Dips
Rope Climbs/Legless Rope Climbs
As Many Rounds As Possible in 8 Minutes:
1 Legless Rope Climb
5 Ring Dips
15 Second L-Sit
*If you are proficient at Rope Climbs, but you can't accomplish them without using your legs yet, we may allow you to scale to regular Rope Climbs. If you can do Muscle Ups, you must Muscle Up onto the rings for your Ring Dips. A few of you may use the dip station, instead of the rings, for your Dips, but it will be limited to a few of you. For the L-Sits, you may use boxes, or stacked plates; you only need to accumulate 15 Seconds with your feet extended, but it doesn't have to be all unbroken… try to make it unbroken. :-)
"Forging Elite Fitness In Midtown Omaha"
6 comments:
6 + 1 LRC rxd
ahhhh my lats!
5 + 1LRC Rx'd
Mario
4 and 2/3, L-sit left in the 5th; Regular rope climb
4 rds + 1 RC
4 rds + 1 rope climb
legless rope climb - 3 adj
ring dips - green band
L-sits - straight legs (not quite parallel w/floor)
5 rounds
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