TWOW:

1 Mile Run as fast as possible, then 4x200m Striders(longer stride, exaggerate running form) at RPE 5-6

Skill WOD:

-10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level

-3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

-EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

-Test: Max Unbroken Chin over Bar Pullups

-Test: Max Unbroken Toes to Bar (not to be done same day as pullup test)

-3x 100 Unbroken sets of double unders

No Muscle ups yet?

Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups

Bar muscle ups kip to hip 3×5

Extra WODS:

Crossfit Open WOD 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/63

AND….

AS Fast As Possible for 1 Round

50 GHD Situps

20 Ring Muscle Ups

Share the Awesome

Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email