Monday December 15, 2014

**The videos below will help explain the candlestick rolls and how they have a transfer component over to pistols and to muscle-ups.  Please watch so you have a good understanding of what, how, and why this movement has been included.

 

 

Level 2 WOD:

AMRAP in 10 minutes:
10 Hollow Rocks
10 Supermans
5 Candlestick Rolls
2 Muscle-ups (elbows must be locked on out on the bottom)

 

Level 1 WOD:

AMRAP in 10 minutes:
10 Hollow Rocks
10 Supermans
2 Candlestick Rolls
2 Pull-ups
2 Ring Dips

IMG_0171

Level 2 MODS:

MOD 1: MU  (elbows bent on the bottom)

MOD 2: MU (6 chest to bar pullups, 6 unassisted ring dips)

**Next place to go would be level 1 RX

 

Level 1 MODS:

MOD 1: PU + RD (Green Band)

MOD 2: PU (Medium Black Band), RD (10 second ring support + 10 Box Dips).. just get yourself up there and hold for 10 second, then do dips on box)

MOD 3: PU (Large Black Band) + RD (5 second ring support + 10 Box Dips)

MOD 4: PU (Jumping), RD (10 Box Dips)