Thursday, 22 December, 2016

WARM UP – MOBILITY

8-10 mins shoulder warmup drills

WOD A

10 MIN MUSCLE UPS
Choose your progression and complete within 10 mins…
A) EMOM x 10
Mins 1-5: 1-2 Strict Muscle Ups
Mins 6-10: 2-5 Kipping Muscle Ups

B) every 60-90 secs x 6-8 sets
1-3 Kipping Muscle Ups

C) complete 3-4 sets in 10 mins
3-5 Jumping or Banded MU’s / transitions

—–OR—–

10 min Rope Climbs
Choose your progression and complete within 10 mins…
A) EMOM x 10
Mins 1-5: 1-2 Legless Rope Climbs
Mins 6-10: 1-2 Rope Climbs with legs

B) every 60-90 secs x 6-8 sets
1-2 Rope Climbs with legs

C) every 60-90 secs x 6-8 sets
2-3 Rope Pulls from floor

*Work on Rope Climbs if you are nowhere near getting a muscle up

WOD B

LOVE ACTUALLY
For time
30-25-20 Pullups
25-20-15 Pistols
20-15-10 Ring Dips
————————————–
LOVE ACTUALLY – ADVANCED
For time
50-40-30 Pullups
40-30-20 Pistols
30-20-10 Ring Dips

ACCESSORY

Crossover Plyo