Hey Folks!
Good work today on the burner – my legs are destroyed. Excited to see what the next Open WOD is? I know I am :) I’m thinking maybe double unders and muscle ups in there somehow?
Who knows – it should be fun though. Only 3 more weeks.
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Coaches Notes:
Bar Muscle up practice. Look for quality and consistency. No chicken wings – they’re a recipe for a shoulder injury. On the WOD – keep steady movement going – the reps are small, so keep on breathing and moving.
Strength/Skill:
EMOM-6:
Bar Muscle ups (you choose reps – Sub chest to bar pull ups, or jumping chest to bar)
Score total reps – make a note of breakdown. Looking for consistency, not a huge total number. DON’T TEAR YOUR HANDS!
Conditioning – “Super Smash Bros.”
12 Minute AMRAP:
4 HSPU (Sub DB push Press)
8 Box Jumps (30/24)
12 Kettlebell Swings (Russian – 70/50)
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