Wod Friday 7/1/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Skill: the muscle up

3.     Wod:

 “Red, White and Blue”

4 Rounds:

  • 400 Meter Run
  • 4 Ring Muscle-Ups
  • 40 Double-Unders

Options for muscle ups today:

  1. Scale the number
  2. 4 pull-ups or ring rows and 4 ring dips or push-ups

Cash out: 

With a kettlebell
2 Rounds
10 Cross Chops each side
20 Side Bends per side
30 Weighted Sit ups
Rest as needed between rounds.

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Lamp

Posted in WOD

13 thoughts on “Wod Friday 7/1/16

  1. Red, White, and Blue: 16:14 6 Pullups-6 Push Ups/80 Singles
    Great drills this morning with CC for both the jump rope and muscle up 🙂
    Everyone have a fun, happy, and safe Holiday weekend!!

    Like

  2. 14:56 12″ Box MU’s
    Cash out:
    2 Rounds #18
    10 Cross Chops each side
    20 Side Bends per side
    30 Weighted Sit ups
    Got 2 Non-Linked MU’s at the end.

    Like

  3. 20:04
    Row
    Blue band strict PU
    Blue band bar dips then Mick changed it to red band – didnt think I could do it but I somehow I did 🙂

    Like

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