Warm-up Drills
I. Coach’s Choice
Impact/Focus: Muscle-ups, Pull-ups & Kipping
Warm up as needed before completing the following workload every 2:00 for 6 Rounds total.
3 Rounds, on the 2:00 of
7-10 x Strict Pull-ups, Muscle-up Transitions, Kip Warm-up
3 Rounds, on the 2:00 of
3-7 x Muscle-ups (kipping)
or
7-10 x Pull-ups (kipping)
Post scores to comments.
“Wizard of Oddz”
Complete for time
Row x 250m-250m-250m-250m-250m
Muscle-ups x 9-7-5-3-1
1-arm Dumbbell Snatch x 30-24-18-12-6 (Alt.L/R;50/35lbs)
Notes: Scaling for Pull-ups will be 18-15-12-9-6 reps for today.
Post scores to comments.
Impact/Focus: Muscle-ups, Pull-ups & Kipping
Strict pull up (banded)
“Wizard of Oddz”
20:53 (20lbs)
Notes: Going to Finland! ????