Wined and AirDyned

Jul 20th, 2015

Category: Competitor

Wined and AirDyned

Air Dyne Madness

Air Dyne Madness

Warm Up
30 cals on the air dyne
300m run

Gymnastics
Every 3 MInutes for 15 MInutes complete:
Max UB Muscle-ups with ascending dips after your last muscle up.
Ex. if you get to 5 muscle-ups you should have done 5 ring dips, during the last muscle-up and 15 dips in all.

This will help build stability on the rings and grip strength

Strength
Back Squat
1*6 65%
1*6 75%
1*6 80%
1*6 80%

Front Squat
1*5 60%
1*5 65%
1*5 70%
1*5 70%

WOD
With a Partner work through an entire round and switch or Rest 1:1
5 Rounds each of
10 Power Snatches (115,80)
10 Burpee Lateral Jump
12/10 Calories on the Airdyne

DISCUSSION 1 Comments

  1. Mike Quigley 07/20/2015 at 11:53 am

    Gymnastics – 2-1-1-2-1 for MUPs. First time I’ve ever done consecutive MUPs.
    Back Squat – 1*6 @280
    FS – 2*5 @190
    WOD – 22:21 w/Aaron. I did it at 95#.