WOD: Wednesday, September 17, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY HOLDS

(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) Set-Up and and Review for Thrusters and Speed Sumos

(F) 5 Rounds Max Thrusters 85/60, 20s ON, 40s OFF

Partnered up, one minute would look like this:

  • 0-20 Partner 1
  • 20-30 Switch to Partner 2
  • 30-50 Partner 2
  • 50-60 Switch to Partner 1

(G) Dynamic Sumo Deadlifts: 10<,9<,8<,7<,6< @45-60% of 5RM ... Once you slow down, YOU STOP ... Speed is king here.

Jackie. Woman in the machine. Dips. Photo by Rafael Vega