09 Jul WOD- Thursday, July 10

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- Thursday, July 10

Skill:

15 min Kipping/ Butterfly Pull-up technique

*Must have 5 strict pull-ups to kip

Lv1: 3×3 neg pull-ups + Kip swing practice

Lv2: Kipping Practice

Lv3: Kipping refining/ Butterfly practice

WOD: “Tabata This”

Row (cal)
Air Squats
Pull-ups
Push-ups
Sit-ups

1 min rest between movements

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

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