Warm Up: 1 min jumprope, 10 pass thrus/windmills, 2 x: 30 du's (10 attempts), 10 push ups, 10 hollow rocks, 5 strict pull ups, 50 mtn clmbrs (tot)
Skill Focus: Muscle up progressions (Ring or Bar) 15-20 minutes
*pulling to belly button and dips from very bottom
*next level -- working on transitions
*stringing multiples together / efficiency
*Scaling option: EMOM for 12 min; 0dd 2-3 strict pull ups, even 2-3 strict dips
WOD:
3 Rounds of:
Max rep double unders in 1 minute; or max rep singles
Rest 90 seconds between rounds
Then, 8 min AMRAP of:
5 T2B
10 ball slams AHAP
1 plate push 45#/35# (l length of turf)
Score is best total of double unders in a minute and # rds
Skill Focus: Muscle up progressions (Ring or Bar) 15-20 minutes
*pulling to belly button and dips from very bottom
*next level -- working on transitions
*stringing multiples together / efficiency
*Scaling option: EMOM for 12 min; 0dd 2-3 strict pull ups, even 2-3 strict dips
WOD:
3 Rounds of:
Max rep double unders in 1 minute; or max rep singles
Rest 90 seconds between rounds
Then, 8 min AMRAP of:
5 T2B
10 ball slams AHAP
1 plate push 45#/35# (l length of turf)
Score is best total of double unders in a minute and # rds
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