Warm up: 100 jumpropes, 10 pass thrus, 10 windmills; 2 x 10 du's (attempts), 10 push ups, 10 sit ups, 5 ring rows
Skill Focus: Muscle Up
Adv: get a mu
Int: work transition from band or box, work on strict chest to bar
Beg: strength work--strict pull ups, pull up holds, dead hang holds, negatives; strict dips, dip holds
WOD: 3, 5 min emoms 2 min rest btwn
All levels:
#1: 20 quick feet, max slam ball ahap
#2: 15 du’s/attempts- sub 45 singles, max sit ups
#3: 10 lateral jumps, max ring rows
If you fail to complete a min, you must either sit out the next or attempt it again
from the beginning
Score is total of all “max” reps
Our PR Bell has been getting quite a bit of action lately. . .
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Jess 140# 1 rm push jerk!
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Amanda 90# 1 rm push jerk
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Maria 80# 1 rm push jerk!
And Pam with a 90# 3rm ohs, Michelle 135# 2rm squat, yours truly 2rm 75# ps and 165# 2rm squat. Great job ladies and that's all in a week's time. GUYS: are you not PR'ing or just not ringing the bell?
