Thursday, November 15th

A.

GYMNASTICS:

12 Minute AMRAP: 3 Strict Ring Muscle-Ups (Scale: Bar MU or 4 C2B + 3 Ring Dips) 25' Handstand Walk  (Scale: 3 Wall Walks or 1 Minute HSW practice) 16 Alternating Pistol Squats 25' Handstand Walk 

Not for score, but for practice. Today, we are looking to challenge ourselves with strict ring muscle-ups, along with athlete's choice on the handstand walk. In this 25' distance, incorporate obstacles as you see fit. Elevation changes, changes of directions - choose a difficulty that challenges us, but is also well-within reason for the 25' segments with our current ability level.

B.

METCON:

"Nate"

20 Minute AMRAP: 2 Ring Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (70/53)

Scale Ring MU to Bar MU or most challenging gymnastics movement you can complete. 

"Nate" provides an excellent opportunity to hone in on our pacing. As a collective group, we recognize that the common tendency is that we come out aggressive to start, followed by a decent sized drop in intensity towards the middle of the duration. The finish - we tend to find some additional intensity there. But it is these middle minutes that comprise the majority of the workout - it's the middle 80%. Everyone feels great in the first 10%, and we tend to have the extra little kick we need in the final 10% to finish strong. It's the middle however where we fall off our pace, losing seconds here and there on transitions.

Let's gear ourselves towards that 80% today