1/23/2015

22
Jan

1/23/2015

Use the beginning of class to use a thinner band for pull ups, get your first unassisted pull up, or even get your first muscle up!
Take the OHS’s from the ground by either snatching or cleaning it and putting it on your back to get in an OHS position. Progressions for muscle ups are pull ups and dips at either a 1:1 or 2:1 ratio. If you can do chest to bar pull ups, do them.
Cash out is a partner workout: sprint one length of the gym, do 5 burpees and sprint back. Tag your partner and they go! Do a total of 10 rounds (5 each)

Skill

10 min for pulling skill work: ring rows, pull ups, rope climbs, muscle ups

Conditioning

AMRAP in 10 minutes:
20 double unders
10 OHS, 115/75#
5 muscle ups

Cash Out

alternating rounds with a partner, for time:
10 rounds (total)
sprint ~40 ft. (length of gym)
5 burpees
sprint ~40 ft.

1 Response

  1. Vin

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    Tanya 5+22 25#
    Roni 4+20 scale 60#
    Jesse 5+20 scale 15#
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    Moog 3 scale 65#
    Ryan 3 scale 75#
    Russ 2+32 scale 75#
    Trish 4 scale 30#
    PH 4 75#
    Sizzle 3+20 scale 75#
    Gabe did work
    Gerry 4+20 75 scale
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    Robin 3+20 45# scale
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    Dustin 4+20 95#
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    Grant 5+ 11 Rx
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    Shannon 5 scale
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