10 Jul WOD- Friday, July 11

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- Friday, July 11

    Strength: 2 Snatch EMOM for 8 min

      Lv1: @ 50% Power SN
      Lv2: @ 60% Pwer SN + OHS
      Lv3: @ 70% Squat SN touch-n-go

    WOD:

      6 min AMRAP
      16 sit-ups
      8 G2O

      2 min Rest

      4 min AMRAP
      8 Sit-ups
      4 G2O

      Lv1: 75/55
      Lv2: 95/65
      Lv3: 135/95

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

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