Skill
10 minute EMOM
Muscle-Up Stations
From beginner to experienced
Station #1:
4 negative pull-ups
Station #2:
Kipping - only if you have strict pull-ups
Superman to hollow
6 kips
Station #3:
Kipping pull-ups, kipping chest to bar pull-ups
4 pull-ups or 4 c2b
Station #4:
3 muscle ups - can be bar or ring
WOD
Toes to bar
Ball slams 40-50#/20-30# (only black balls count as RX)
Burpees
21-15-9-6-3
Score: muscle-up scale & time
Scaling: knee raises
We somehow made it out of the Open without having to do burpees...So Coach Melissa is making up for it!
10 minute EMOM
Muscle-Up Stations
From beginner to experienced
Station #1:
4 negative pull-ups
Station #2:
Kipping - only if you have strict pull-ups
Superman to hollow
6 kips
Station #3:
Kipping pull-ups, kipping chest to bar pull-ups
4 pull-ups or 4 c2b
Station #4:
3 muscle ups - can be bar or ring
WOD
Toes to bar
Ball slams 40-50#/20-30# (only black balls count as RX)
Burpees
21-15-9-6-3
Score: muscle-up scale & time
Scaling: knee raises
We somehow made it out of the Open without having to do burpees...So Coach Melissa is making up for it!
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