150804 Tuesday 0900 & 1800 & 1915

Athletes,

I owe you the next 6 weeks of training.  Hoping to finish it today.  Once it is posted I will let you know so you can see what is in store.  There are slight tweaks I am adding.  You will see!

We will be doing something a little different in this workout for those that don’t have Bar Muscle Ups. You will do the transitions to work the movement pattern.

Ring Muscle Up Transitions:

Jared – FTCF

A. Warmup
5 Minute AMRAP
4 Lengths of the PITT
4 Kips on the bar (increase the closing the shoulder with each rep)
10 Airsquats

B. SWOD
Front Squat
5 @ 60%
5 @ 70%
5 @ 80%

D. WOD
RX
2 Rounds
20 Ring Muscle Up Transitions
Farmers Carry KB 53/35 50 meters
10 Dbl Kettlebell Front Squats

Competitor
4 Rounds
3 Bar Muscle Ups
Farmers Carry KB 70/53
10 Dbl Kettlebell Front Squats

Cash Out: 3 x 10 GHD Situps

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