impress the gods

WOD: Wednesday, 23 July 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)



Seal Rolls

Bridge & V-Up

(10-20 reps each)


Wheel Barrel (no more than 1 full circle with alternate hands, each L&R)



(20 reps)


If an exercise is too advanced, stick with last weeks easier version.



Muscle Up 

20 minutes – work on your MU progressions




5 rounds

3 Muscle Ups

15 Mountain Climbers (4ct)

30 Double Unders


Scale 1:

Banded Muscle Up Transitions


DU attempts


Scale 2:

Muscle Up Transitions with ground support

Push Ups

Slow High Singles


Coaches Note:


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

0915 WOD

1700 – WOD

1830 – WOD

1530-1930 – Open Gym

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