09 Jul WOD- Thursday, July 10

Posted at 20:00h in WOD by

SKILL OF THE MONTH: MUSCLE-UP

Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups!

    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- Thursday, July 10

    Skill:

      15 min Kipping/ Butterfly Pull-up technique

      *Must have 5 strict pull-ups to kip

      Lv1: 3×3 neg pull-ups + Kip swing practice

      Lv2: Kipping Practice

      Lv3: Kipping refining/ Butterfly practice

    WOD: “Tabata This”

      Row (cal)
      Air Squats
      Pull-ups
      Push-ups
      Sit-ups

      1 min rest between movements

    WOD Prep with Yasmen– How to prepare your body for the WOD:
    1. Overhead Tissue Smash
    2. Hamstring Floss

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