20 Jul WOD- Monday, July 21

SKILL OF THE MONTH: MUSCLE-UP

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

Week 7/21-7/27/14
1. Kipping MU transition Drill 2×5
2. Jumping MU Transition 2×5
3. Swing Hip to Rings with false grip hold
4. Ring dips 3 x 5-10reps

WOD: Monday, July 21

Strength: Find a 3 rep max Thruster (15 min)

Benchmark WOD: “Jackie”

1000m Row
50 Thrusters @ 45/35
30 Pull-ups

Lv1: 35/25, jumping pull-ups
Lv2: 45/35, Banded strict
Lv3: 45/35, Kipping
Lv4: 75/55 😉

WOD Prep with Yasmen– How to prepare your body for the WOD:
1. Overhead Tissue Smash
2. Overhead Banded Distration
3. Banded Heel Cord- Anterior Approach

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