Tuesday 161220

 

Dynamic Warm-Up – Mobility
Prepare to for..

Skill:
Muscle up/ Muscle up progression 

WOD: 
For Time
Row 20/15 Calories
5 Strict Muscle Ups/ Progression
Row 20/15 Calories
4 Strict Muscle Ups
Row 20/15 Calories
3 Strict Muscle Ups
Row 20/15 Calories
2 Strict Muscle Ups
Row 20/15 Calories
1 Strict Muscle Up
(Use 2-2-2-2-2 for MU Scale if 15 is not reasonable)
*Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

OLY
Every :90 for 9 Minutes:
2 Misfit Snatch Complex @ 70%+ of 1RM
You can build throughout sets.

Strength:
Deadlift 2-2-2 @80%+ of 1RM

Interval

AMRAP 20 Minutes:
Run 200m
6 Power Snatch 155/105lbs
1 Max Set Kipping Handstand Push-Ups
Rest :60

Just Work

5 Rounds:
60 Double Unders
Rest 1:1

Accessory
Accumulate 5:00 of Overhead Plate Holds 45/25lbs
8 Minute Cap.

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