06 Jul WOD- Monday, July 7

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- Monday, July 7

    Strength- rotate between the two:

      Bulgarian Split Squats 3×10-15
      Lv1+2= db/kb
      Lv3 = barbell

      Bent Over Barbell Row 3×10-15

      *find a heavy weight and do 3 sets at that weight.

    WOD: 8 rounds-

      90 sec interval/ 30 sec rest
      14 db/kb Snatch
      40 ft Farmer Carry for reps

      *one hand carry only
      *3 burpee penalty on the spot for dropping mid- carry
      *cannot switch hands mid carry, only after completed a 40ft distance

      Lv1: 35/25
      Lv2: 45/35
      Lv3: 62/45

    WOD Prep with Yasmen– How to prepare your body for the WOD:
    1. Forearm Ball Smash
    2. Shoulder Opener with Lacrosse Ball

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