Tuesday May 10, 2016

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Skills Session

Bar Muscle-ups and Pull-ups

 

Level 2 WOD:

AMRAP in 20 minutes:
7/5 Bar Muscle-Ups
50 Hollow Rocks
14/10 Knees to Elbows
50 Side/Side Twists with Slam Ball (30,20)(L+R=2)

 

Level 1 WOD:

AMRAP in 20 minutes:
7/5 Pull-ups
30 second hollow rock hold
14/10 Hanging Leg Raises
30 Side/Side Twists with Slam Ball (30,20)(L+R=2)

Level 2 MODs:

MOD 1: (7/5 C2B Pull-ups + 7/5 Ring Dips)

MOD 3: (7/5 Hip to Bar (or as close as you can get it) swings + 7/5 Ring Dips)

 

Level 1 MODS:

MOD 1: Green Band PU, Twists with (20,16)

MOD 2: Med. Band PU, Twists with (16,14)

MOD 3: Lg. Band PU, Twists with (14,10)

MOD 4: Ring Rows, Twists with (10,6)