Today we will dedicate the entire technical portion of the work to muscle ups.  Most of us cannot do a muscle up (some of us are close!), but I think we are all strong and skilled enough to do it.  With a focused effort and practice, this challenging movement will become second nature.

 

Tech:

-Muscle-up drills

WOD:

4 min. rounds of 30/30 (30 sec work, 30 sec ‘rest’)

  • squats
  • push press (bar)
  • v-sit-ups
  • ring pull-ups
  • jumping lunges

Today we’ll be focusing on strengthening our grip.  If you want to maximaze your efforts on the deadlift, you’ll need to squeeze the bar as hard as possible, especially as you start to get close to your max weight.  A strong grip will add pounds to your deadlift.

 

Tech:
-5-5-3-3-3-3 Deadlift
-5 x 2 lengths farmer carry
WOD:
18 min. EMOM of:
-7 hang cleans (115/80 lbs) even minute
-10 pull-ups, odd minute

Tech:

Lifter’s choice

WOD: (Open 12.3)

18 min AMRAP

  • 15 Box jumps
  • 12 push press (95/55)
  • 9 Toes to bar

Tech:

Box Jumps

Push up jumps

WOD:

18 min. EMOM of:

-7 hang cleans (115/80 lbs) even minute

-10 pull-ups, odd minute

Tech: WOD:

-6-6-4-4-4-4 OH Squats

-5 x 6-8 ab rollers

WOD:

12 min AMRAP

  • 4 kb push-ups
  • 6 goblet squats
  • 8 kb swings

We’re doing squats today. Let’s learn a thing or two from this guy:

baby-squat

Tech:

-5-5-5-5-5 Squats

-5×8 OH lunges

WOD:

“Annie”

50-40-30-20-10

Double-unders / Situps

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