Every 1 min for 30 mins, alternating between:
5 Muscle Up Or Handstand Push Ups
12 Alternating Pistols
20 Russian Kettlebell Swings, 70/53 lbs
25 AbMat Sit-ups
Single Arm Kettlebell Front Rack Hold, 50 secs
Goal today is skill development among higher level
gymnastics movements mixed with accessory work.
WOD
5 MUSCLE UP OR 10 HANDSTAND PUSH UP
Athletes have a choice to work on either Bar/ Ring Muscle ups or Handstand Push ups. Below are scenarios to help athletes choose what movement
SCENARIO 1-
-Completed Wednesdays workout
If you did Wednesdays workout and are not planning to workout friday then choose handstand push ups
SCENARIO 2
– Did not complete Wednesdays workout
If you did not do Wednesdays workout but are planning on working out Friday then choose muscle ups
SCENARIO 3-
– Completed Wednesdays wod and are planning on working out Friday
If you are working out Wednesday, Thursday, and Friday then pick your poison. Toes to bar and shoulder to overhead will be on Friday. Feel free to alternate between Muscle ups and Handstand Push ups
MODIFICATIONS
MUSCLE UPS
Reduce Reps
Ring
Bar
Chest to bar pull ups
Chin over bar pull ups
Banded
Handstand Push ups
Reduce reps
Pike Push ups
Push ups
DB Strict press
PISTOLS
Reduce Reps
Plate under heel
Foot Behind Ankle
Narrow Squat
SINGLE ARM KETTLEBELL FRONT RACK HOLD
:25 sec hold on each arm
athlete chooses weight
Recent Comments