WOD and Weekly Preview: Monday, August 25, 2014

Labor Day Class Times: 9 a.m. and 10 a.m. only

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GYmNASTY holds, 65s On, 25s OFF

  • Hollow Body
  • Superman

(D) Muscle Up Progressions

  • 2x7-12 Scaled Ring Rows
  • 2x7-12 Kipping Ring Rows (w/ or w/o band) (Chest to Rings)
  • 2x7-12 Banded Kipping Ring Rows (Hip to Rings)
  • 15 Muscle Up Floor Transition Drills (Bridge off shoulders to Sit Up)
  • 5-10 Attempts of Banded Kip to Fast Sit-up (Skip these if you're not here yet and do more floor drills)

(E) Find a 5RM Weighted Pull Up (12 minutes)

Sub: Every Two Minutes (6 sets) do Max Negative Pull Ups (6s Down) plus Max Hold Chin Over Bar, then rest

(F) Bench Press 10-10-10-10-10

Each set followed by

  • 32 Russian Swings (Heavy)
  • Max Barbell Rows (Light but challenging past 10 reps)
  Quarter 3, Week 9.

Quarter 3, Week 9.