Muscle Up Work

What’s up this week?

No Open Gym

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THE BIG INTRO

Dynamic warm up 
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups
 
Group warm up
 6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Skill
Muscle up skill work
(Swings/transitions)
Then
In 2 minutes perform
20 kb swings(1.5/1)  + as many
Muscle ups or C2B pull ups as possible
Rest as needed.
3 rounds.
Wod. 
3 rounds for time.
20 sumo deadlift high pull (95/65)
20 hand release push ups
 
MAD MOBI 
Pigeon
Hamstring up n over
Shoulder bully
Lat band stretch

 

 

 

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