Tuesday, January 21, 2020

Warm Up:

15 Banded Good Mornings 

12 Hip Circle Steps (left)

9 Plank Ups 

1 min Jump Rope

9 V Ups 

12 Hip Circle Steps (right)

15 Banded Knee Squats

 

Skill: 

Muscle Up Drills: 

Ring- false grip ring row, Kneeling & seated transitions, giant kip swings

Bar- false grip hang, strict Pull Up, C2B, C2 Belly Button, Big Kip Swings

 

WOD:

As Many Reps as Possible in 10 Minutes, Ascending by 1s of: 

Muscle Ups

Front Squats

Double Unders x 2

 

Skill:

Jerk foot work

Tall Jerks– 3 sets of 4Reps