Competition/Skill WOD Week 1
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)
-EMOM until failure: 1 Strict + 2 Kipping Ring Muscle Ups (scale reps as needed)
-Tabata C2B Pullups-stay consistent throughout
-Work up to heavy set of 10 per leg weighted pistols
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 up 3×5 kip to hip
Extra WODs:
5 Rounds
10 Sandbag over Shoulder 150/100
15 Burpees over Sandbag
20 Cal Assault Bike
AND…..
AMRAP 8 Minutes
5 Power Snatch 135/93 (touch and go every round)
5 Bar Muscle Ups