Wod Monday 11/7/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep :

 Skill work: muscle ups/muscle up transitions

Strength: Build your dead lift to wod weight.

3.     Wod:

Gilligan

12-9-6 reps of

  • Muscle-ups
  • Deadlift (275,185)

Option 1:

12-9-6 reps of

  • Ring or banded bar dips
  • Deadlift (135,95)

*scale load as needed

Option 2:

12-9-6 reps of

Ring dips x 2

Deadlift (225,150)

*Scale load as needed.

“Scale reps of ring dips as needed.  You should should be thinking to get your sets of dips done in 2 sets or less.

rx-men-on-the-podium

Rx Men on the Podium!

 

 

 

 

 

 

Posted in WOD

6 thoughts on “Wod Monday 11/7/16

  1. Gilligan: 6:36 125#DL, 2xRing Dips with Red Band
    Awesome job by Charlie for getting in all of the muscle ups!!! I hope to one day get one…

    Like

  2. Gillian Little Buddy!

    11:57 all sorts of scales.

    12-9-6 DL 225#, started with MU to see where they went and got 2, then to ring Dips and that didn’t go well with the scab from Dips last week, so went to C2B which were still hard!

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s