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WOD - Saturday, 12/15/2018

Warm-up
Muscle Up Prep
1 RFQ
2 x 6 Scap Ring Rows
2 x 6 Ring suppert shoulder shrugs
2 x 6 Ring Rows (hold 6th rep for :10)
2 x 6 HR Push ups
2 x 6 Scap Pull ups
2 x 6 Dips
2 x 6 L-sit Pull ups
Rest :10-:15 secs between sets. Complete both sets of the movement then move on. Movements should be deliberate and mindful, not rushed.


A. Gymnastics: Muscle-ups 

EMOTM 10: 1-2 MUs
Strict if possible.
Athletes without MUs will work on an appropriate MU skill progression.
 

B. Metcon
4 RFT:
4 Muscle Ups
8 Sandbag Cleans
12 GHD SUs
48 Double Unders


MU scale: 6 Ring Rows + 6 Dips
Sandbag Clean scale: 12 Goblet Squats.
Double Unders scale: singles x 1-3 (depending) or DU practice (:45)

 

Warm-up
Muscle Up Prep
1 RFQ
2 x 6 Scap Ring Rows
2 x 6 Ring suppert shoulder shrugs
2 x 6 Ring Rows (hold 6th rep for :10)
2 x 6 HR Push ups
2 x 6 Scap Pull ups
2 x 6 Dips
2 x 6 L-sit Pull ups
Rest :10-:15 secs between sets. Complete both sets of the movement then move on. Movements should be deliberate and mindful, not rushed.

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