Tuesday – 200121

Tuesday – 200121

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

Teams of 2, complete as many reps as possible in 10 minutes of:
Partner 1 – 3 Ring Muscle Ups
Partner 2 – Hang Power Snatch (95/65)
Note: Rotate stations every time an athlete finishes their 3 Ring Muscle Ups. Score is total number of Hang Power Snatches performed by the team.

*compare to 190605

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