9/19/2018

9/18/2018
September 17, 2018
9/20/2018
September 19, 2018

W.U. 5 Min Individual

Group W.U.  8 Mins

  • 4 Min Tabata: Hollow
  • 4 Min Tabata: Arch

Skill: Muscle Up Progression

  • If you can do Bar MU’s work the Kip on Rings
  • If you are struggling with Bar MU’s (Chicken Wing) use a band with enough tension to get on top utilizing both arms
  • If you can’t do Pullups or Chest to bar pullups work on Hollow Ring Row to Push

W.O.D 20 Min AMRAP of

  • 2 x Ring Muscle ups
  • 4 x HSPU
  • 10 x ALT leg Pistols

L2:

  • 3 x Bar Muscle Ups
  • 6 x HSPU w/1 or 2 abmats
  • 12 x ALT Leg Pistols w/Ball for depth

L3:

  • 4 x Pullups/4 x Ring or Bench Dips
  • 6 x Floor/Box HSPU
  • 12 x ALT Leg Pistols w/Band and Ball off rack