WEDNESDAY 10/05/2016

CLICK PIC TO WATCH MUSCLE UP VIDEO:

Check out the video showing the hollow (global flexion) shape throughout - No excessive hinging anywhere!

Check out the video showing the hollow (global flexion) shape throughout - No excessive hinging anywhere!

WEEKLY CHALLENGE:

  • 25 STRICT RING DIPS

  • 25 STRICT PULL UPS

  • 25 STRICT RING ROWS

  • 50 PUSH UPS

 

WARM UP

  • 25 JUMPING JACKS

  • 30 OHS

  • 5 BURPEES

STRENGTH

BACK SQUAT (ADD 20LBS TO 1RM)

50% X 5 -- 54% X 5 -- 58% X 5 -- 68% X 5 -- 77% X 5+

 

WOD

FOR TIME

  • 9-7-5-3-1 -- BAR MUSCLE UP

  • 18-14-10-6-2 -- OHS 115/80

  • 18-14-10-6-2 -- BURPEES

 

SCALE BAR MUSCLE UPS WITH -- 18-14-10-6-2

  • CTB

  • PULLUPS

  • BANDED GREEN OR LESS (YOU SHOULD STRUGGLE @ APPROX 5TH REP)

  • RING ROW (TRAINER SET DEPTH)