Skill: Muscle up techniques will be reviewed today for 15 minutes.
If you have muscle ups, do 5 sets of 4 Unbroken for smoothness.
If you don’t have dead hangs/bar dips work on those; if you do but not a MU work on variations on the transitions.
WOD:
Perform Filthy Fifty with a partner for 20 minutes AMRAP:
50 Box jump, 24/20
50 Jumping pull-ups (arms must fully extend before jumping again)
50 Kettlebell swings, 35/26 lbs
Walking Lunge, 50 steps
50 Knees to elbows (must come to full extension before raising knees again)
50 Push press, 45 pounds
50 Back extensions (GHD machine)
50 Wall ball shots, 20/14
50 Burpees
50 Double unders
Partners work at a 1:1, post rds + reps completed
If you have muscle ups, do 5 sets of 4 Unbroken for smoothness.
If you don’t have dead hangs/bar dips work on those; if you do but not a MU work on variations on the transitions.
WOD:
Perform Filthy Fifty with a partner for 20 minutes AMRAP:
50 Box jump, 24/20
50 Jumping pull-ups (arms must fully extend before jumping again)
50 Kettlebell swings, 35/26 lbs
Walking Lunge, 50 steps
50 Knees to elbows (must come to full extension before raising knees again)
50 Push press, 45 pounds
50 Back extensions (GHD machine)
50 Wall ball shots, 20/14
50 Burpees
50 Double unders
Partners work at a 1:1, post rds + reps completed
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