WOD - Tuesday, 12.8.2015

Congrats to Julia getting her first of many bar muscleups.... it's amazing what sticking to the program will do for your skills!

Congrats to Julia getting her first of many bar muscleups.... it's amazing what sticking to the program will do for your skills!


CROSSFIT
WARMUP

2 Rounds
10 prone pass throughs with pvc
10 Kips
10 Hollow Rocks + Roll to 10 Super man rocks + Roll to 10 Hollow Rocks
10 Yoga push ups

Gymnastics

Part A: 12 Minutes For Quality. Work With A Partner For Pacing.
Level 1
If You Don't Have A Strict Pull Up Or Dip: 3 Banded Pull Ups (Band Across The J Cups) 5 Kips On The Bar 10 Sec Bottom Or Ring Dip Hold (On The Rig) 10 Sec Ring Support (On The Rig) *If Unable To Perform On Rings, Use The Jerk Blocks

Level 2
If You Have Strict Pull Ups And Dips 1 Ring Pull Up As Deep As Possible 5 Swings On Rings 10 Sec Bottom Or Ring Dip Hold (On The Rig) 10 Sec Ring Support (On The Rig)

Level 3
If You Have Muscle Ups: 5 Swings 1 Muscle Up 2 Dips 1 Muscle Up

Part B: 8 Minutes For Quality
Level 1
If You Don't Have Strict Pull Ups: 3 Kips + 1 Pull Up Attempt 10 Second Top Of Pull Up Hold 5 Low Ring Transitions 5 Dips On The Jerk Blocks Or Push Ups

Level 2
If You Can Do Strict Dips And Pull Ups But Are Not Efficient With Muscle Ups: 3 Kips + 1 Muscle Up Attempt 5 Ring Row + Transition + Dip 3-5 CTB Pull Ups

Level 3
If You Can Do Multiple Muscle Ups: 2 Muscle Ups Rest 20 Seconds 8 Minutes For Quality

Post Rounds For The First 2 Levels. Post Total Muscle Ups For Level 3

WOD
2 Rounds:
Run 800M (row 1k if raining)
25 Hollow Rocks (Forward Rock + Back Rock = 1 Rep)
25 Weighted Sit Ups 45/25#
Accumulate 1 Min In The Top Of A Push Up Plank

FITNESS

WARMUP
500m row, 12 beat swings, 12 boot straps, 12 kossacks, 1 min bottom of the squat, 1 min front plank

3 rounds (QUALITY): 5 ring push up (hold the top for 5 sec), 12 squat push out with KB (light), 3 wall walks,

15 min AMRAP: 20 OH walking lunges (25/10#), 10 toes 2 bar, 30 KB swings (53/35#)

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