Tuesday May 9, 2017

(Keith looked strong on these sled pulls last week.  He looks very efficient transferring his power through to the sled and has a nice strong core, flat back, and you can tell his steps are quick and effective.  Way to go Keith!)

Skills Session:

Muscle-ups, Bar MU, Pull-ups

50 Hollow Rocks

50 Supermans

10 Seated Low Bar Pull-ups (see video)

10 second hold self up on rings…elbows locked out

10 Jumping Chest to Bar Pull-ups

10 second hold self on rings…elbows bent as far as you can go and still  hold up

10 Ring Rows with feet on Box (if working on muscle-ups, pull to the bottom of the rib cage)

10 Band Assisted Ring Dips

10 Hip to bar on low bars (see video)

10 low bar BMU transitions (see video… same as the hip to bar video, just keep watching)

50 Hollow Rocks

50 Supermans

**Try to get your first pull-ups, BMU, or Ring MU

 

Level 1 & 2 WOD:

AMRAP in 9 minutes:

10 Toes to Bar

20 Double Unders

5 Ring Dips

20 Double Unders

 

BOOTCAMP:

Same as class WOD today

MOD 1: Knees to Elbows, Band Dips,

MOD 2: Hanging Leg Raises, Box Dips (b/w 2 boxes), 3x Singles