Tuesday May 21, 2024

Warmup

1:30 bike/row

5/way halos

10 Russian KB swings

10 plank pull throughs

10 scapular pushups

10 Hollow body rocks

10 supermans

:30 dead hang :30

:30 top hold (chin up position) :30

5 negative pullups

Mobility

Banded shoulder distraction :30/side

Wall hinge stretch :30

Skill/Strength

Handstands and Muscle Ups

Spend some time practicing these skills.  If proficient at handstands, practice walking.  If not, work on wall supported holds, pike holds, wall climbs, or other variation.  If proficient at muscle ups, work on a consecutive max.  If not, work on the muscle up’s components, beginning with kipping and the kip swing. 

WOD Primer

2 rounds:

3 negative pullups

4 pushups

5 KB swings

WOD

Nate

AMRAP 20:

2 ring muscle ups

4 handstand pushups

8 KB swings

F:  8 ring rows > 8 light barbell or double DB strict presses > 8 light KB swings

P1:  4 strict pullups > 6 strict presses (95/65) > 8 KB swings (55/35)

P2:  4 chest to bar or regular pullups > 6 strict presses (75/55) > 8 KB swings (35/25)

C:  70/45 KB

Modify the HSPU by doing wall climbs or strict HSPU.  Modify the ring muscle ups by doing bar.