THURSDAY WORKOUT

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. :-)

SUNDAY WORKOUT

Gymnastics Work for 10 Minutes:

L Sit/L Hang/L Pull-up practice
We aren't going to do a lot of volume on these movements, but instead, just get some practice in, and get a little more familiar with them. Think of them as an extended warmup-ish.


3 Rounds For Time:

*One Arm Kettlebell Overhead Walking Lunges
10 Toes2Bar

*The Reps for KB Lunges:
If using 88#M/70#W = 10-8-6 (10 reps for round 1, 8 for round 2, 6 for round 3)
70#M/53#W = 12-10-8
53#M/35#W = 14-12-10
35#M/26#W = 16-14-12
You will do the first half of your reps for the round with your left arm, then switch for the remainder of the reps, to your right arm.

**6 Minute Cut-off**