WOD Fri Oct 23

Gymnastics Stamina for Warm-up

1:30 light Bike/Row, 40% of Max Ring Muscle-up set (or pull-ups)
1:30 light Bike/Row, 50% of Max Ring Muscle-up set (or pull-ups)
1:30 light Bike/Row, 55% of Max Ring Muscle-up set (or pull-ups)
2:00 light Bike/Row, 40% of Max Ring Muscle-up set (or pull-ups)
2:00 light Bike/Row, 50% of Max Ring Muscle-up set (or pull-ups)
2:00 light Bike/Row, 55% of Max Ring Muscle-up set (or pull-ups)

Work

“Kick Push”

12 Minute AMRAP:
3 Push Presses @ 115/85
3 Toes-To-Bar
3 Calorie Bike/Row
6 Push Presses…
6 Toes-To-Bar…
6 Calorie Bike/Row…

Continue climbing by 3 reps each round until 12 minutes is up.

CompTrain

Split Jerk
5-5-4-4-3-3-2-2-1-1-1-1
Build to heavy split jerk