STRENGTH/SKILL
Muscle Up, 3-6 x 3 Sets
Notes: Sub muscle up transitions, or some combo of pull/push for muscle ups (i.e. 5 strict pull ups and 5 ring dips).
WOD
Level 1
AMRAP 12:
- Box Push-up x 12
- V-up x 8
- Box Jump Step Down (18/12) x 6
- Ring Row x 4
Level 2
AMRAP 15:
- Push-up x 10
- Toe to Bar x 8
- Box Jump Step Down (30/24) x 6
- Chest to Bar Pull-up x 4
- Wall Walk x 2
Notes: Scale wall walks as necessary.
Skill: assisted MUs w/ band
WOD: 6+28
way to rock that wod!!
skill: ring dip negatives and elevated feet ring rows
wod: 4+17 (red band pull ups)
Skill: Jumping MUs
WOD: 5+3
Skill – banded pull ups and dips
WOD – 7+4 w/ box push ups
made 2, attempted 3 MUs/round
WOD 9+5 (mostly knee pushups)
Skill: MU transitions/jumping w dip
WOD: 6+6 (20″ box, chin over bar pull ups)
Skill: Transitions + Dips
WOD: 7 + 15 (V-Ups, 24″ Box, Chin-Over-Bar Pull Ups, no wall walks)
6 + 20 (regular pull-ups)
3 sets of 3 mu
8 + 8 rx
No MU
8 + 13rx annnnddddd a narley rip…
Muscle-up skill. Just did some jumping muscle ups. Tried out some higher rings with a kip, but couldn’t pull through.
WOD: 5+8. Strung together 3 toe to bars as continuous movements.
9+22, v-ups
Muscle ups: band transitions; sets of 4 strict pull ups and ring dips
WOD: 7+14 rx
5 + 28 (ended up doing pull ups towards the end, I no rep’d myself on some toes to bar too. Just not pretty)
7+10 (regular pull ups)
Skill: couple jumping MUs and transition work
WOD: 6+24 (did 24″ box step up to rest sore ankle)
MU: strict bar and ring
WOD: 7+27 rx
Skill: banded pu’s
WOD: 8 (knees, 13″, gbpu, no wall walk)