Wednesday July 26, 2017

(Bruce working his eccentric false grip phase in order to develop his grip strength and pulling power.  Notice how his elbows are tucked in together and his knuckles are facing each other.  Today, work on doing this for yourself as you practice getting your new skill!)

Level 2 WOD:

6 Rounds for time:

5/3 Muscle-ups

15 Ball Slams (use what’s available and appropriate)

20 Box Jumps (24″,20″)
Level 1 WOD:

6 Rounds for time:

5/3 Pull-ups

15 Ball Slams

20 Box Jumps (24″,20)


BOOTCAMP: Same as class WOD today

Level 2 MODS:

MOD 1: 5/3 Ring Dips + 5/3 Ring pull-ups with 5 second lowering phase (watch your elbow position as noted in the picture above)

MOD 2: 5/3 Seated Band Muscle-up Transitions (see the video below… you do not need to “turn out” your hands on the bottom positions… use our new false grip trainers to secure your’s easier than holding onto them)


Level 1 MODS:

MOD 1: STRICT Band Pull-ups (put your foot in the band instead of your knee to mix it up a bit),lower box jumps