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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

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

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

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