ring muscle up

Monday 4.13.2015

wodSTRENGTHA. Close Grip Floor Press 12 x 3 @ 60% B. 2 x ME DB Bench Press

CONDITIONING For Time: 50 Cal Row 40 Push Ups 30 American KB Swings 53/35 20 Pull-Ups *10 DB Strict Press 40/30

Finisher 100 Banded Pull Downs

COMPETITION *HSPU Tabata Airdyne **4 min Rest** Tabata Airdyne 

Monday 11.10.2014

wodSTRENGTHA. 10 min EMOM:  6 Alternating DB Jerks (6 per side) B. 100 Pull aparts

CONDITIONING 6 min AMRAP: DB Man Makers https://www.youtube.com/watch?v=iMNnvhg1JcM

Finisher 3 x 90 sec Plank Rest as needed

COMPETITION 3 x 3 Muscle up + 2 Ring dips 30 HSPU

Wednesday 9.17.2014

wodSTRENGTHA. 8 sets @ 50% Strict Press + Push Press + Push Press Every 90 sec

B. 3 x 15 Plate Front Raise 

CONDITIONING 15 min Running Clock of 40 sec on/20 sec off: 1. Pushup 2. Strict Pull-Up or Ring Row 3. Burpee

Finisher 100 Hollow Rocks 

COMPETITION 4 Min AMRAP: 1 MU + 2 Ring Dip