Friday, August 16, 2013

Mad Skillz Day

3 Rounds:
1a) 5 Barbell Bent over Row (heavy as possible)
1b) 5 Strict handstand push ups
1c) 5 kipping deficit handstand push ups (as deep as possible)
**Combine 1b and 1c if you are still working on your handstand push ups (modify to a box or with abmats: 10 reps)
1d) 3 Weighted ring pull ups (weighted ring rows if you do not have pull ups)
1e) 20 Shoulder Touches

Fe Gamers
3 Rounds:
1a) 5 Barbell bent over row (heavy as possible)
1b) 5 Strict handstand push ups (head to the floor or deeper)
1c) 5 kipping deficit handstand push ups (as deep as possible)
1d) 3 weighted ring pull ups
1e) ME UB Muscle Ups
1f) 8 strict ring dips after muscle up failure (must do a muscle up to get on top of the rings, no dips on low rings)

*Congrats to Michael Antal on his awesome transformation!