Tuesday 170808

 

Dynamic Warm-Up – Mobility

Prepare  for…

SkillBar Muscle Up

A. WOD:

Advanced
400m run
12 muscle up
400m run
9 MU
400m run
6 MU
Each time you break muscle ups, run 200m

Rx
600m run
30 dips
600m run
30 pull up
600m run
10 dip
10 pull up

20 min cap for all

**Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:

A. Segmented Clean Deadlift @3131, 5 sets, 5,5,4,4,3 reps 3 min rest between sets. 3 Pause on way up and down. Start lighter than you think you need, improve the quality of the positions before the quantity of the weight.

https://www.youtube.com/watch?v=3hoCSGea_Ew

B. Rack Pull from top of knee. 4×5 rest 2-3 min between

C. 5 sets, increase effort on row each set, may also increase load on KBS, height on BJ if desired

12 Russian KBS
15 sec rest
30 sec hollow hold
15 sec rest
8 tall box jump
15 sec rest
60 sec row
90 sec rest

On the row, start just a little faster than you think you need.