14 Jul WOD- Tuesday, July 15

Posted at 20:30h 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 7/14-7/20/14
    1. Kipping MU transition Drill 2×5
    2. Jumping MU Transition 2×5
    3. Ring Rows 2×5-10
    4. False Grip Hang 2x 10-20sec

    WOD- Tuesday, July 15:

    Warm: 20 min

      a) Mobilize
      1. Overhead Tissue Smash
      2. Banded Heel Cord- Anterior Approach
      3. Banded Heel Cord- Posterior Approach
      4. Trailing Leg Hip Extension

      b)Burgener

      c) Review ways to get the bar OH

    Benchmark WOD:

      “Nancy”
      5 rds for time
      400 m run
      15 OHS 95/65

      Lv1: 65/45
      Lv2: 75/55
      Lv3: 95/65

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