Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Mobility
Impact/Focus: Muscle-ups and Kipping Skills Sets
Warm up as needed before completing the following workload every minute on the minute for 12:00 or every other minute on the minute for 6 Rounds.
Each Round Complete
2 reps x Muscle-ups (Bar or Rings)
Notes: Today will build on last Thursday’s training; this week’s emphasis will be on the False Grip for Ring Work & the pull/kip to transition for Bar and Rings.
Post scores to comments.
“Half Chelsea”
15:00 total working time.
Complete the following workload on the minute for 15 rounds total.
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Notes:
- Pacing, scaling, and training intentions will be covered in detail during the whiteboard brief.
- 3/7/12 reps respectively would be an example of scaling volume to a sustainable effort @1 round per minute.
- Rx+ options would be…
- I. 30 Rounds, 30 minutes for the Benchmark “Chelsea” or
- II. 15 Rounds EMOTM of 2 x Muscle-ups, 5 x Ring Dips, 10 x Pistols (alt. legs).
- Reference scores from the WOD post on 09.08.2020 linked HERE.
Post scores to comments.
Impact/Focus: Muscle-ups and Kipping Skills Sets
Subbed for Knee Tucks
“Half Chelsea”
8 rounds + 4 reps
Subbed for kipping pull ups no bands!
Notes:
Bloody hands but didn’t notice till after the workout so hoping that means my hands are getting stronger? Or I’m just oblivious lol