17 Jul WOD- Friday, July 18

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 7/14-7/20/14
    1. Kipping MU transition Drill 2×5
    2. Jumping MU Transition 2×5
    3. Ring Rows 2×5-10
    4. False Grip Hang 2x 10-20sec

    WOD- Friday, July 18:

    Strength:
    Strict Weighted Pull-Ups
    5×3

      Lv1: Neg Pull-ups
      Lv2: @ BW
      Lv3: Weighted

    WOD: “Name this WOD”- submit a name for the WOD when your done in the shoe box.

      4 min AMRAP, 1 min rest- 3 cycles
      7 K2E
      7 Box Jumps @ high
      7 Burpees
      Lv1: Knee raises, no swing/ 24/20
      Lv2: Knees2Armpit/ 28/22
      Lv3: Knee2 Elbow/ 30/24

    WOD Prep with Yasmen– How to prepare your body for the WOD:
    1. Psoas Smash and Floss
    2. Banded Heel Cord- Posterior Approach

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