11. Juni 2022
Jun
11
Saturday, June 11th 2022
Warm-up
A. General
2 rnds
Partner WU
– Run 200m with light medball, pass @ 100m
– 20 Plank med ball toss
– 20 tall kneeling med ball chest pass
2 rnds
Partner WU
– Run 200m with light medball, pass @ 100m
– 20 Plank med ball toss
– 20 tall kneeling med ball chest pass
B. Set-up
Help athletes get setup for ring muscle ups and ring muscle up modifications
Allow for time to warm up, prepare setup and address modifications while advance athletes setup muscle up rings
C. Specific
2 rnds
– 6 Wall Balls
– 1 RMU or SUB
– 20 DU or SU
Metcon
Metcon (Time)
10 rounds for time
– 20 Wall ball 9/6 KG
– 4 Ring Muscle-ups
– 30 Double-unders
– 20 Wall ball 9/6 KG
– 4 Ring Muscle-ups
– 30 Double-unders
Metcon (Time)
Team Version
30 rounds for time
– 12 Wall Balls 9/6 KG
– 2 RMU
– 30 DU
30 rounds for time
– 12 Wall Balls 9/6 KG
– 2 RMU
– 30 DU
Athletes must alternate movements every round:
Rnd 1 =
Partner 1, 12 Wall Balls
Partner 2, 2 RMU
Partner 1, 30 DU
Rnd 2=
Partner 2, 12 Wall Balls
Partner 1, 2 RMU
Partner 2, 30 DU
ETC
Extra Accessory
Metcon
3 sets
– 10 Body saw
– 15m/arm Single arm farmer Carry @Heavy
– 10 Body saw
– 15m/arm Single arm farmer Carry @Heavy
Score: Time
Scaling Options
Beginner
– 10 Wall Balls @ moderate
– 4 Assisted Pull Ups
– 4 Bench Dips
– 30 Single Unders
Intermediate
– 15 Wall Balls @ 9/6 KG
– 1 RMU or 4 C2B
– 30 DU (or 60 SU)