110906

Tuesday

Warm Up:
AMRAP 5 to 7 mins
Row 100m
5 unbroken pullups(kip)
(No Bands. If you are normally on a band, practice kips or pullup attempts)
5 Pushups
10-15 beg/30 adv, double unders

Strength/Skill: Box or Bar Dips

3 sets of 5 to 10 dips: Rest 2 to 3 minutes between sets. Do mobility stretching during the rest. Add weight as necessary.
If last week was successful try adding one rep per set.

Review: Muscle up Transitions

WOD: 20 minute cut off
Advanced:
3 rounds
12 muscle ups
75 air squats

Intermediate:
3 rounds
12 FULL muscle up transitions with band
(50/75) air squats

Beginner:
3 rounds
12 pull-ups
12 push-ups
(35/50) air squats

Austin Malleolo 7:40, Kristan Clever 9:31, Miranda Oldroyd 14:13, Rebecca Voigt 16:50


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