Monday April 24, 2017

(Callie looks awesome on these overhead lifts!  She has great body position due to her background with gymnastics.  She is getting so strong and full of confidence.  If you have never seen her do pull-ups, make sure to check it out next time.)

Skills Session:

Muscle-ups

Overhead Squat prep

 

Level 2 WOD:

5 rounds for time:

3 Ring Muscle-ups (do these strict if you are skilled at this movement, kipping if you are still working on them)

3 Burpees

3 Overhead Squats @ 70% of your 1RM

Run 200m

 

Level 1 WOD:

5 rounds for time:

3 Ring Dips

3 Burpees

3 Overhead Squats @ 70% of your 1RM

Run 200m

Level 2 MODs:

MOD 1: 3 Chest to Bar Pull-ups + 3 Ring Dips

MOD 2: 3 Strict Chin over pull-ups + 3 Ring Dips

 

Level 1 MODS:

MOD 1: Band Dips, OHS @ 65%

MOD 2: Box Dips, OHS @ 50%