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