Wednesday 7/25
Warm-up 2 sets:
DB ER x 10/side
Powell Raise x 10/side
DB High Pull x 10/side
+
Kipping Progression- Do on rings if working on MU
Hollow Hold x :10
Hollow Rock x 10
Arch Hold x :10
Arch Rock x 10
Shoulder Retraction x 10
Kipping Swing x 10
+
Scapular Retraction x 10
Slow Push up x 5
+
1-2 warm up round
5 Pull ups
5 Dips Skill A: 30 Muscle-ups For Time (Time) 10 minute cap A: Muscle Up Modification (Time) 2 Rounds:
30 Pull-ups
30 Dips
10 Minute Cap
Dips RX is ring. Do bar if needed. B: L-Sit (1 x max hold) If under 15 seconds, do a hanging or hollow hold.
Priority is heels above hip crease. B: Hollow Body Hold (1xmax hold) reps = seconds Metcon (Time) 3 Sets:
25 Wall Ball Shots, 20/14
Rest 30 Seconds
500m Row @ 2K Pace
Rest 90 Seconds
score is total time minus 4:30. Extra Work Metcon (No Measure) 3 Sets, Not For Time:
100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)
200 Meter Sled Drag
30 Weighted Sit-Ups #workoutoftheday
