Monday June 27, 2016

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(Amy and Tanner working on their pistols last Friday. When developing your technique on a movement, using assistance is always a good idea to practice good muscle memory.  Developing movements incorrectly makes them incredibly hard to correct later on.  So when you practice, practice it well.)

Register for Classes on Mindbody and Post Scores to Whiteboard

Skills Session:

T2B, Pull-ups, BMU


Level 2 WOD:

4 rounds for time:
Row 200m
4 x Toes To Bar, Chest to Bar Pull-up, Bar Muscle-up complex

**1 T2B, C2B, BMU = 1 rep. These must be linked consecutively, so extra swings in between. If you fail on any part of the complex, you cannot count the rep.


Level 1 WOD:

4 rounds for time:
Row 200m
4 Hanging Leg Raise
4 Pull-ups
30 Second Ring Hold (accumulate 30 seconds, if you come down, do not count that time. Only count the time holding yourself up)


**The ring hold = hold yourself up on the rings, elbows locked out. Just like you are about to do a ring dip.

Level 2 MODS:

MOD 1: T2B, Chin over, C2B

MOD 2: KTE, Chin over, Chin Over


Level 1 MODS:

MOD 1: Band Pull-ups, Hold up between boxes