Skill: Muscle Up skill work. Take 20:00 and improve you muscle ups on the rings or bar:
- stinging muscle ups together,
- weighted
- deep dips
- pull ups on rings
- transitions from knees
- backward roll to support, etc
WOD: Complete as many KB Bear cycles of the following in 15:00 of:
Each cycle consists of the following:
- One Arm KB Power Clean
- One Arm KB Front Squat
- One Arm KB Push Press
- One Arm KB Front Squat
- One Arm KB Push Press
switch hands without setting the KB down….
- One Arm KB Power Clean
- One Arm KB Front Squat
- One Arm KB Push Press
- One Arm KB Front Squat
- One Arm KB Push Press
* 400m Run @ the 5:00 mark
* 200m Run @ the 10:00 mark
Go as heavy as possible. Do not drop the KB or set it down during the cycle. If weight is dropped during the cycle, count a drop and perform an equal amount of Burpees as a penalty after the 15 minutes is up.
*Optional Post-WOD work: 5 sets of max rep strict chin ups (7 min time cap)
Post weight used, cycles completed and drops to comments.
WOD: Complete as many KB Bear cycles of the following in 15:00 of:
Each cycle consists of the following:
- One Arm KB Power Clean
- One Arm KB Front Squat
- One Arm KB Push Press
- One Arm KB Front Squat
- One Arm KB Push Press
switch hands without setting the KB down….
- One Arm KB Power Clean
- One Arm KB Front Squat
- One Arm KB Push Press
- One Arm KB Front Squat
- One Arm KB Push Press
* 400m Run @ the 5:00 mark
* 200m Run @ the 10:00 mark
Go as heavy as possible. Do not drop the KB or set it down during the cycle. If weight is dropped during the cycle, count a drop and perform an equal amount of Burpees as a penalty after the 15 minutes is up.
*Optional Post-WOD work: 5 sets of max rep strict chin ups (7 min time cap)
Post weight used, cycles completed and drops to comments.
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