WOD: Tuesday, September 16, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY HOLDS 45s ON, 15s OFF

  • Front Support
  • Superman
  • Wall Facing Handstand OR Free Standing Handstand
  • L Tuck
  • 45 Hollow Rocks

(D) Muscle Ups and Ring Rows

Ring Rows

  • 2x5 Scaled
  • 2x5 Hard

Ring Row, Dips and Muscle Up Free Play (12 min)

  • 2x5 Kipping Rings to Chest
  • 2x5 Kipping Rings to Hips
  • 1x5 MU Transition OR 1x5 MU Floor Transitions
  • 1x5 Negative Muscle Ups
  • Muscle Up Attempts

(E) Find a 5RM Weighted Pull Up OR 5RM Barbell Row

(F) 4x 5 Chin Ups or Barbell Rows @ 90-80% of 5RM

Each set followed by

  • 5-10 Dips (Rings or Matadors)
  • 15 Wall Balls
  • 15 Outlaw Rope Jumps
  • 15 Diamond Push-Ups

Beth (CF Davis). Photo by Rafael Vega