Tuesday, July 14

Warm-up

Row 400

Tabata hollow rock for 2 mins

Tabata arch rock for 2 mins

10 Chest to bar pull-ups

10 ring swings

10 ring dips (jumping or kipping)

Muscle-up practice – practice transition with low rings, hips to bar, feet on a box and transition through to support, etc

5 PVC pipe push jerks

Split jerk coaching (5 pvc pipe split jerks)

 

Lift:

 

Jerk (split or push) 5×75%, 3×85%, 1×95%+ reps

 

WOD

Five round of:

5 Muscle-ups

100 m Farmer Carry with dumbbells

 

L1- Choose mods for Muscle-up and weight for Farmer Carry

L2-Kipping muscle-ups 50lb/25lb dumbbells

L3-Strict muscle-ups 50lb/25lb dummbells

 

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