Tuesday 08.15.2017

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Warm-up Drills
I. Run 400m
II. Coaches Choice
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Notes: Reference WOD from 01.03.2016 HERE.

Post training to comments.

“Classic Archetype”
4 Rounds for time of
Row 250m
12 x Push Press (115/85lbs)
50 x Double-unders

Notes: Single-under scaling for today is 2:1. Rx+ may go to 135/95.

Post times to comments.

Skill Development
I. Pull-ups 5 sets of (7 @ 81X2 tempo) Score is getting stronger
II. 3 sets Push-ups (15 @ 2111 tempo) Score is getting stronger
*move to rings if able
III. L-sit (tabata) Score cumulative seconds in hold.

Samy Daghir

5 thoughts on “Tuesday 08.15.2017”

  1. Muscle Ups: IV (kipping pull-ups and strict dips)

    Classic Archtype: 28:56 (75# Push Press)

    May have some tiger stripes as a souvenir for the next few days ?


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