WOD

Tuesday, August 13th

08/12/2019

WARMUP:

 

15/12 Cal Row (easy)

 

Then

 

3 Rounds:

 

10 Double KB/DB Bent Over Row

 

30’ Filly Walking Lunge – R

 

30’ Filly Walking Lunge – L

 

30’ Cross Body Walk – R

 

30’ Cross Body Walk – L

 

:20 Front Rack Squat Hold

 

Then

 

15/12 Cal Row (hard)

 

 

 

 

 

STRENGTH/SKILL:

 

On a 10:00 Running Clock:
Muscle-Up Skill Development

Beginner: False Grip Ring Row, Low Ring Transition Drill
Intermediate: False Grip Chest to Ring Pullups (high rings), Jumping MU, Seated MU
Advanced – Stringing reps or Strict/Weighted MU

 

 

 

WORKOUT:
AMRAP x 16 MINUTES
70/60 Cal Row
50 Wall Ball (20/14)(14/10)
10 Ring Muscle Ups