Warm-up:
- Row 250m then2 rounds not for time:
- 10 GHD hip extensions
- 3-5 strict pull-ups
- 10 GHD sit ups
- 5-8 push ups then
- 5-7 minutes individual focus as desired
WOD:
- 30 Muscle-ups
Strict Muscle-up - https://www.youtube.com/watch?v=rtF51pQB6Wc
Kipping Bar Muscle-up - https://www.youtube.com/watch?v=OCg3UXgzftc
*If you cannot do Muscle-ups, substitute a number of pull ups and ring dips that you can manage, e.g., 1:1, 2:1, or 3:1. Alternate between exercises (e.g. one pull up, one dip)
Post time to complete to Comments.
Strict Muscle-up - https://www.youtube.com/watch?v=rtF51pQB6Wc
Kipping Bar Muscle-up - https://www.youtube.com/watch?v=OCg3UXgzftc
*If you cannot do Muscle-ups, substitute a number of pull ups and ring dips that you can manage, e.g., 1:1, 2:1, or 3:1. Alternate between exercises (e.g. one pull up, one dip)
Post time to complete to Comments.
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed