WOD WOD, May 8, 2023

WOD – Mon, May 8

Warm-up

2minutes Rowing Running Biking
Over All Dynamic Body Activation

1 round:
200-m run, slow
10 high ring scap pull-ups
:10 ring or dip bar hold at the bottom of dip

2 rounds:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-m run

1 round:
200-m run, faster
10 high ring kip swings
:10 ring or dip bar hold at the bottom of dip

SPECIFIC WARMUP

W/PARTNER MUSCLE UP PROGRESSION

2x false grip ring row
2x jumping ring dip or ring dip
2x Leg-assisted muscle-up transition
2x false grip kip swings
2x muscle up ring or bar

050823 WOD (AMRAP – Rounds and Reps)

AMRAP 15 with a partner:
10 muscle-ups
200-m run with a partner
– One partner works and one rests during the muscle-ups.

INTERMEDIATE

AMRAP 15 with a partner:
10 low-ring muscle-up transitions
200-m run with a partner
– One partner works and one rests during the transitions.

BEGINNER

Same as Intermediate

INTENDED STIMULUS

5-8 rounds.

Muscle-ups complete in 1-2 sets/partner.

Advanced athletes push the runs, while others use the runs to recover between muscle-up work.

Shoulder Press (5-3-3-2-1-1
E2MOM 12: 6 sets
1×5 65-70% of 1RM
1×3 80%
1×3 90%
1×2 95-100%
1×1 100%
1×1 100%
– Find todays 1 RM.)

2 Loading Sets Shoulder Press
1×6 40% behind the neck
1×6 50% front rack

Cool Down

1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side