Monday, June 26, 2017

Skill:  Kipping Ring Muscle Up

L3: Work on catching as high as possible in turnover. 3×2

L2:  Practice jumping ring muscle ups 6×1

L1: Banded transitions

5×2

 

 

WOD: 

“Running Amanda”

 

800 meter run and then…

 

9-7-5

Ring Muscle up

Squat Snatch

 

And then…

 

200 meter sprint plus any penalty meters

 

Add 100 meters to last run for any failed rep (muscle up or squat snatch)

 

L3: 135/95 

L2: 115/75; Jumping ring muscle up; CTB + Ring Dip

L1: Scale