Tuesday – 190820

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SWOD

Muscle Up Drills
1) Establish the False Grip
2) Kipping Swing on the Rings x 5-8 swings
3) Hanging Hip Thrust x 5-8 reps
4) Standing Transition x 2-3 reps
5) Seated Strict Muscle Up w/ band x 2-3 reps

– all movements should be performed in the False Grip
– rotate through stations for approximately 10 minutes

WOD

For time (9 min cap):
21 Thrusters (95/65)
9 Ring Muscle Ups
15 Thrusters (95/65)
7 Ring Muscle Ups
9 Thrusters (95/65)
5 Ring Muscle Ups

FINISHER

3 sets of:
15 Hip Extensions
30 sec Hollow Hold

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