SKILL/STRENGTH
Gymnastics Skill/Strength:
1. Advanced/Intermediate: Muscle Up Practice or Benchmark
Advanced: 3 x Max MU, 3 minute rest in between attempts. Record total reps.
Intermediate: 7 x 3 Transitions from the knees or feet w/false grip. Upon turn-over, stay in deepest part of the dip for 2 seconds, then push out of your dip.
2. Intermediate/Beginner: Strength focus if you do not have bodyweight dips/pull-ups.
Alternating:
Pull-ups: 5 x 3 (skinniest band possible or negatives)
Dips or Push-ups: 5 x 3 (harness with the skinniest band, or dips with skinniest band)
**If you don’t have floor push-ups on your toes, focus on push-ups with harness – not dips.
METCON
20 Minutes: Ascending Ladder
2-4-6-8-…..
Wall Balls (14/20lb)
Chin-over Pull-ups
Plyo Switch Lunges (total)
OH Swings (16/24kg)
After each set – Run 100m
Score is ladder level you reach + spare reps.
Close to a muslce up, but maybe need to try a new drill because something isn’t “clicking?” Watching this video!
UPCOMING!
Next Saturday (August 22nd) is our last Park WOD! Snail Lake Regional Park starting at 8:30am! (woohoo, extra half hour sleep in!) Fingers crossed for nice weather! See you all there!
