Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, for Quality

15/12 Calorie Row

10 Bar or Ring Kip Swings

:15 second Ring Support Hold

6/6 Acher Ring Rows

10/10 Single Arm Dumbbell Push Press

B: Gymnastic Skills (Bar Muscle-Up Progression
Ring Muscle-Ups
-Seated Banded Ring Muscle-Ups
-Box Ring Muscle-Up Transitions )

C: Metcon (Calories)

"Canto De Ossanha"

Partner WOD

8 Rounds for max calories

3:00 minute AMRAP

10 *Muscle-ups (A: Burpee Pull-Ups)

10 Push Jerk (Rx135/95, S 115/75)

-Max Calorie Row in the remaining time

No rest between AMRAPs

Today, we will be splitting the work between you and your partner. This means that you will hit 5 ring muscle-ups each into 5 push jerks each and then max calories on the rower alternating as you like in the remaining time.

Alternating each round between ring and bar muscle-ups

Sub for Muscle-ups is burpee pull-ups

Primary Objective: Hit 20/16+ Calories on the rower each round

Secondary Objective: Complete the buy-in for each round in 2:00 minutes or less

Stimulus: Upper body push pull / muscular stamina and aerobic capacity

RPE: 8/10