I. Run 400m
II. Coaches Choice
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips
Notes: Reference WOD from 01.03.2016 HERE.
Post training to comments.
4 Rounds for time of
12 x Push Press (115/85lbs)
50 x Double-unders
Notes: Single-under scaling for today is 2:1. Rx+ may go to 135/95.
Post times to comments.
I. Pull-ups 5 sets of (7 @ 81X2 tempo) Score is getting stronger
II. 3 sets Push-ups (15 @ 2111 tempo) Score is getting stronger
*move to rings if able
III. L-sit (tabata) Score cumulative seconds in hold.
IV. MOBILITY WORK x 8-10:00