WOD: Wednesday, 23 July 2014
Foam Rolling & Basic 4 Stretching
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
Bridge & V-Up
(10-20 reps each)
Wheel Barrel (no more than 1 full circle with alternate hands, each L&R)
If an exercise is too advanced, stick with last weeks easier version.
20 minutes – work on your MU progressions
3 Muscle Ups
15 Mountain Climbers (4ct)
30 Double Unders
Banded Muscle Up Transitions
Muscle Up Transitions with ground support
Slow High Singles
Beginners work on transitions only. Dont waste your strength on the press out. Finish technique work with 60 seconds of non-stop transitions with ground support (standing).
Choose a scaling option that allows you to do the transition in good form. You might be weaker now than during the skill part, so maybe its smart to use bands if you just got your first MU. Its 5 rounds, so 15 MU total!
0600 – WOD
1700 – WOD
1830 – WOD
1530-1930 – Open Gym
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