Ring Push Ups and Renegade Rows

Strength Workout (SWOD) A1. 4 x 10 Push Progressions (the most difficult variation you can do for ten) Box=Negative=Standard=Ring=1 Arm=1 Arm Ring A2. 3x 1min Double Under Practice (Focus on using as little energy as possible. Relax your face) Tips: – Full Body Tension – Keep the shoulders and elbows packed tight – Control your decent – Avoid turning into a teepee (Core tight) – When you reach the bottom make your body into a plank and push yourself away in a strong tight position Workout of the Day (WOD) 10min AMRAP 5 Renegade Rows (45/25) 10 Chest to Bar Pull Ups 10 yd Crab Walk This MetCon comes out of the gymnastics curriculum. Control isometrically and dynamically over your core. This WOD is about making everything perfect. No SLOP! Smooth controlled renegade rows, explosive chest to bar pullups, and a seamless crab walk are all the goals here.]]>