08 Jul WOD- Wednesday, July 9
SKILL OF THE MONTH: MUSCLE-UP
Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups!
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Week 7/7-7/13/14
1. Banded MU transition 2×5
2. Kipping MU transition Drill 2×5
3. Ring Dips 3×5-10/ Modify with Ring Supports (no bands!)
4. False Grip Hang 2x 10-20sec
WOD- Wednesday, July 9
Jump Skillz: (18 min)
a) Find max standing broad jump distance- 3 attempts
b) Death by Tuck Jumps
increase by 5 reps each minute.
10 min cap
WOD: “SF Crippler”
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for time:
30 back squats @ 185/135/ 60%
Run 1 mile
WOD Prep with Yasmen– How to prepare your body for the WOD:
1. Barbell Calf Smash
2. Couch Stretch
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