12 Jul WOD- Sunday, July 13

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- Sunday, July 13:

    Strength:

      Clean Pulls
      4×5
      Clean high Pulls
      4×3

    WOD: “Barbie Complex”

      8 min AMRAP of:
      4 Hang Power Clean
      4 Front Squat
      4 Shoulder to Overhead

      Lv1: 75/45
      Lv2: 95/65
      Lv3: 115/75
      Lv4: 135/95

      *may not put the bar down mid-round

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

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