11 Jul WOD- Saturday, July 12

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- Saturday, July 12: We have a team competing today at the Fit Expo in San Jose at the CA Affiliate Showcase. Here is one of the events they are doing! Go CFPH!

    “Event 3- Burpees Etc.”
    team of 4 (20 min time cap)

      60 Burpee Pull-ups
      40 Burpee Box-jump overs 20”
      60 Burpee DL 185/135
      80 Wall Balls 20/14
      60 Burpee Pull-Ups

      *Only one person works at a time
      *burpee DL- hands stay on bar and knees cannot touch the floor
      *every athlete has to do at least 1 rep at each station

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

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