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Thursday 12.16.2021

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Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Mobility

Impact/Focus: Muscle-ups and Kipping Skills Sets
Warm up as needed before completing the following workload every minute on the minute for 12:00 or every other minute on the minute for 6 Rounds.

Each Round Complete
2 reps x Muscle-ups (Bar or Rings)

Notes: Today will build on last Thursday’s training; this week’s emphasis will be on the False Grip for Ring Work & the pull/kip to transition for Bar and Rings.

Post scores to comments.

“Half Chelsea”
15:00 total working time.
Complete the following workload on the minute for 15 rounds total.

5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes:

  • Pacing, scaling, and training intentions will be covered in detail during the whiteboard brief.
  • 3/7/12 reps respectively would be an example of scaling volume to a sustainable effort @1 round per minute.
  • Rx+ options would be…
  • I. 30 Rounds, 30 minutes for the Benchmark “Chelsea” or
  • II. 15 Rounds EMOTM of 2 x Muscle-ups, 5 x Ring Dips, 10 x Pistols (alt. legs).
  • Reference scores from the WOD post on 09.08.2020 linked HERE.

Post scores to comments.

Samy Daghir

1 thought on “Thursday 12.16.2021”

  1. Impact/Focus: Muscle-ups and Kipping Skills Sets
    Subbed for Knee Tucks

    “Half Chelsea”
    8 rounds + 4 reps
    Subbed for kipping pull ups no bands!

    Notes:
    Bloody hands but didn’t notice till after the workout so hoping that means my hands are getting stronger? Or I’m just oblivious lol

    Reply

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