WOD – Thu, May 25
Warm-up
SPECIFIC WARMUP
MUSCLE UP & DIPS
3 strict ring or barc2bar pull ups assisted
3 strict dips assisted
3 ring or bar muscle ups assisted
3 strict dips assisted
052523 WOD (Time)
RX
For time:
7 ring or barmuscle-ups
7 strict dips
800-m run
5 ring or barmuscle-ups
5 strict dips
800-m run
3 ring or barmuscle-ups
3 strict dips
800-m run
INTERMEDIATE
For time:
7 strict C2Bar
7 strict dips
800-m run
5strict C2Bar
5strict dips
800-m run
3strict C2Bar
3strict dips
800-m run
BEGINNER
For time:
7 ring row or banded pull ups
7 banded dips
600-m run
5ring row or banded pull ups
5bandeddips
600-m run
3ring row or banded pull ups
3bandeddips
600-m run
INTENDED STIMULUS
16:00-22:00.
Runs in less than 5:00.
7 Muscle-ups in less than 3:00.
Rounds of 5 and 3 muscle-ups in less than 2:00 each.
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Ankles Hips Thoracic Shoulders
2 sets:
200-m run
25 ft Samson steps
:30 “strict”burpees
10 kip swings