WOD
Thursday 12.13.2018
POSTED ON December 12, 2018
Thursday | 12.13.2018
Warm Up;
:15 Ring Support
:15 Bottom of the Dip Support
:15 Supinated Dead Hang
5 Bottom Half Burpee
x2-3 sets
Foundation:
A. Strict Muscle up practice and progressions
B. EMOM 7min 3-5 Ring Muscle Ups
*intermediate jumping muscle up
*beginner 7-10 low ring transitions
Metcon:
RX (Level 1)
50 Power Cleans 95/65
50 Front Squats 95/65
50 Shoulder to Overhead 95/65
*Top of every 3min perform 5 burpee
*starts with burpee
Intermediate (Level 2)
50 Power Cleans 75/55
50 Front Squats 75/55
50 Shoulder to Overhead 75/55
*Top of every 3min perform 5 burpee
*starts with burpee
Beginner (Level 3)
50 Power Cleans 65/45
50 Front Squats 65/45
50 Shoulder to Overhead 65/45
*Top of every 3min perform 5 burpee
*starts with burpee
Cool Down:
2-3 Rounds For Quality
1min Bench Shoulder Stretch
1min Thread the Needle
1min Half Split L/R
1min Seated Straddle
