7th June 2018
WOD WOD, June 8, 2018
Friday Ballin
My oh My… Dubz twice in 1 week …. thats it folks. Wednesday was your test run, today we put them to the test 🙂
Warm-up
A) Kelbs : Muscle Up Warm Up
B) Some hanging / Supports / Slow transitions etc
B) Some hanging / Supports / Slow transitions etc
Gymnastics
Muscle Up skill Play – Prep for WOD / Play time
E2.00 x 5 Sets :
1-3 x Kipping Muscle Ups
2-3 x Muscle Up Transitions of choice
3-5 x Perfect Kipping Pull Ups
3-5 x Perfect Jumping Pull up reps – work front end of kip
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
OPTIONS :
M/U :
*Use whatever you drilled in the skills section of the session ie:
MU Transitions x 7
Kipping Pull Ups x 7
Jumping Pull Ups x 7
W/B:
Reduce Load / distance / Goblet squat
DUBZ:
50 Dubz / 200 x singles
