10/7/2014

6
Oct

10/7/2014

Skill
10m Muscle Up Work
If you do not have Muscle Ups, use this time to work the Muscle Up transitions from the low rings on the rig. You can do banded MUs, feet on a box, or MUs with the feet on the ground. If you do have Muscle Ups or you’re close, work on swinging with a False Grip, work some progressions from the ground, or do a few sets stringing MUs together.

Conditioning
“Heather”
800m Run, then:
5 Rounds
12 Pull Ups (Adv: Chest to Bar)
9 Squat Snatch (95/65)
6 HSPU (Adv: Strict)
then:
800m Run
20 Burpees

Extra
Max Unbroken Muscle Ups
Max Bench Press (BW/0.75 BW)
Goal is to hit Guys: 50/Girls: 40 reps of each movement, keep alternating back and forth until you hit 50 of each

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