Friday, 19 August, 2016
WARM UP – MOBILITY
Band shoulder warmup drills, overhead & shoulder extension stretches
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Hollow Rocks & Supermans
Beat Swings on rings or bars
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One coach work with a group on muscle up tech, one coach work with a group on progressions
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
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B) every 60-90 secs x 6-8 sets
1-3 Kipping Muscle Ups
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C) complete 3-4 sets in 10 mins
3-5 Jumping or Banded MU’s / transitions
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D) complete 3-4 sets in 10 mins
6-8 Banded Strict Pullups
6-8 Banded Strict Dips
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***You can also work on Bar Muscle Ups here if you would prefer***
WOD B
THE COOKIE MONSTER
15 min AMRAP
10 Chest to Bar Pullups
15 Pushups
20 Abmat Situps
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-Scale reps to 5-10-15 if needed to keep moving
-If you chose option “D” for WOD A, do Ring Rows instead of Pullups here
ACCESSORY
Crossover Plyo
