21 Jul WOD- Tuesday, July 22

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 7/21-7/27/14
    1. Kipping MU transition Drill 2×5
    2. Jumping MU Transition 2×5
    3. Swing Hip to Rings with false grip hold
    4. Ring dips 3 x 5-10reps

    WOD: Tuesday, July 22

    Skill: 6 min cap

      300 DU for time. Push Up Penalty for messing up (see levels)

      Lv1: 500 singles/ 5 push ups
      Lv2: 200 DU/ 5 Push ups
      Lv3: 300 DU/ 3, 2-push-up burpees

    WOD: (15 min cap)

      10-1 SDHP
      1-10 Bar facing Burpees

      Lv1: 65/45
      Lv2: 75/55
      Lv3: 95/65
      Lv4: 105/75

    WOD Prep with Yasmen– How to prepare your body for the WOD:
    1. Barbell Calf Smash
    2. Low Back Warm-Up and Stretch

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