Announcements:
Next Available On-Ramp Start Date:
Tuesday, August 6th at 6:00pm
Warm-up Drills
I. Jump Rope x 2:00
II. Coach’s Choice
III. Mobility
Impact/Focus: Muscle-ups EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.
1-3 reps x Muscle-ups/Scaled Muscle-ups
Post scores to comments.
“Deads & Dubs”
For time
Deadlift x 10-8-6-4-2
Double-unders x 75-60-50-45-30-15
Notes: Scaling load/movements to single-unders is a 1:1 for repetition adjustments. Weights for deadlift will be selected from predetermined metcon standards; athletes will choose based on which correlates to a strength record % reference.
Post scores to comments.
10 × 1 ring muscle-ups.
“Deads & Dubs”: 8:58 Rx (225#).
10 x 3 Pull ups+3 Ring Dips – all strict
“Deads & Dubs”: 8:09 185# and SUs x 2