Thursday November 30

November 29th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
FTX Christmas Party – This Saturday, December 2nd – 6:30 pm.!!! Event info here.

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Black Ops Competition – December 16th – 7:30am – 12:30am – All info here / Register here

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Strength / Skillwork

Bar Muscle-ups

Ring Muscle-ups

WOD

No Measure Muscle-Up Progression Day
TAKE YOUR TIME!
3 Rounds of:
5 Belly Button to Bar Kip
5 Jumping Bar M/U
5 Russian Dips
:05 False Grip Hang on the rings
5 Ring M/U “head-butt” transitions
[Max attempt M/U or Pull-up or Hard Ring Row]

Do the Russian Dips from 2 plyo boxes or the Matador Bars. Use your feet as needed to help push off the floor to progress the exercise. https://www.youtube.com/watch?v=SqWNEmK9oek

Elements

6 Rounds for time of (Rx version):

  • 10 Push-ups
  • 15 Hanging Knee Raises
  • 20 Air Squats

6 Rounds for time of (Rx+ version):

  • 1 Rope Climb
  • 10 Handstand Push-ups (Kipping allowed)
  • 15 K2E
  • 20 Air Squats