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.
or
IV. MOBILITY WORK x 8-10:00
Muscle Ups: I (sorta). Got some strung together!
“Classic Archtype”: 11:40 Rx+.
Muscle-ups I,II
“Classic Archtype”: 12:?? rx+ …Dangit!
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 ?
Muscle-Ups: Option III w/ Blue Band
“Classic Archetype”: 13:34 Rx’d
“muscle-ups” : I wish…..
“Classic Archetype”: Modified 13:41
Row/15 Rt-Arm Slam Balls/SUs