Tuesday August 22, 2023

Warmup

1:30 or 2 laps

High knees (down & back)

10 Mountain climbers

Butt kicks (down & back)

10 Russian KBS

High toe touch (down)

Low toe touch (back)

10 Plank pull throughs

Carioca (down & back)

10/way Leg swings

Mobility

Couch stretch :30/side

Thread the needle :30/side

Skill/Strength

Front Squat 4x8

Start with a challenging weight, and add weight if desired or necessary.  Rest several minutes between sets. 

WOD Primer

2 Rounds:

1 lap

2 Negative pullups

WOD

10 rounds:

1 lap

3 ring muscle ups

F:  9 ring rows instead of muscle ups

P1:  as written

P1.5:  6 pullups of the hardest variation you can do (strict > chest to bar > regular > jumping)

P2:  3 pullups

Modify the muscle ups by doing bar MU, jumping MU, etc., or by reducing the reps.