13 Jul WOD- Monday, July 14

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- Monday, July 14:

Skill: Bar Muscle Ups (15 min)
Find max unbroken Bar MU with 3 attempts (no more than a 2 min rest between attempts). Score= total of all 3 attempts.

Lv1: Still working on getting that first pull-up?
Find max hold with chin above bar (total time of 3 attempts)

Lv2: Max strict Pull-ups (total of 3 attempts)

WOD: “Penalty Kicker”
60 Ring Dips for time. 10 KBS penalty every time you break

Lv1: 60 Push Ups, KBS 35/18
Lv2: 60 Banded/ or 30 unassisted, KBS 44/25
Lv3: 60 no assist, KBS 55/35

*14 min Cap*

Finish:

3×10 Ring Rows
3×25 Hollow rocks

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

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