Friday 09-11-2020 Workout Of the Day

A. Skill work- Ring MU or ring dip

B. 20 min AMRAP
“Nate +”
6/5 cal bike
8 KBS @50/70#

B. 3 sets
50 bicycles
50 weighted russian twists
50 side plank raises
50 toe touches

Workout Notes/Intentions: In Part A, you will spend some time practicing  ring muscle ups, working on drills, refining them or building strength for ring dips/pullups if you are not there yet.

Part B is a variation of the benchmark WOD “Nate”, with the addition of a 6 cal bike. Reps are low so you can cycle through several rounds. KBS should be overhead for those that are able. In most cases, movements should be unbroken throughout. Score is total rounds + reps in 20 minutes. If you cannot do muscle ups, you will do 2 ring dips + 2 pullups in place of them. 

Part C is core work, that should be completed during class time.