Friday 9/13

Bring a Friend


Skill

Kipping-active hang, kip swing

Toes to bar

Pullup

Thruster


WOD

15-10-5

Thrusters

Pullups

Burpees


Fitness


Gymnastics

12 minute EMOM

evens-15-30 second bar hang or plank hold

odds-5-10 knee raises or situps


WOD

"Aladdin"

15-10-5

Thrusters (95/65)

Burpee pullups


Performance


Gymnastics

12 minute EMOM

evens-30 second bar hang

odds-5-10 toes to bar


WOD

"Aladdin"

15-10-5

Thrusters (115/75)

Burpee pullups


Competition


Gymnastics

12 minute EMOM

evens-30 second bar hang

odds-5-10 toes to bar


WOD

"Aladdin"

15-10-5

Thrusters (135/95)

Bar muscle ups


The Bring a Friend group will learn kipping and then do a good triplet where the goal is a steady pace.  For the 3 tracks we will start the day with some gymnastics work.  The workout is the last gym benchmark for the week.  The thruster weight should be heavier than you normally do so don't worry if you have to break them into several sets each time.  Try to beat your score from last time if you did it (5/23/19 on Sugarwod).