Monday, September 30, 2019

Warm Up:

10 each – Sit Ups, Push Ups, Squats 

8 each – PVC Pass Throughs, V-Ups

6 each – Tuck Jumps, Dips

 

Skill:

(Progression depends on athlete and which version they will do)

Bar MU Progression 

5 big Kip Swings (hips to bar); 4 “get out of pool” drill with press out; 3 Chest to Bar Pull Ups; 2 Bar MU

Or

Ring MU Progression 

5 false grip ring rows and dips; 4 kneeling transition drills; 3 big Kipping Swings on the rings (hips to rings); 2 Ring MU

 

WOD:

As Many Reps as Possible in 12 Minutes, ascending by 1s of:

Muscle Ups

10 Yard Shuttle Run

 

Skill:

Max Effort 500m Row or Ski