15 Jul WOD- Wednesday, July 16

Posted at 20:59h 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- Wednesday, July 16:

    Strength:

      15 min to find max weight of complex:
      2 Hang power cleans +
      1 Hang Squat clean

    WOD– 5 rounds

      90 sec/90 sec rest
      5 Power Cleans
      DU for Reps

      Lv1: 95/65/ singles
      Lv2: 135/ 95/ Bar Hops
      Lv3: 185/135/ DU

    WOD Prep with Yasmen– How to prepare your body for the WOD:
    1. T-spine smash
    2. Tricep Extension Smash

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