WOD

April 22, 2019

 

a) WARM UP:

2 rounds

  • 200 meter run
  • 1 length inchworm into pushup
  • 1 length samson stretch
  • 1 length bear crawl
  • 3 wall walks

Then,

  • 1 minute banded lat stretch per side
  • 1 minute hamstring stretch per side
b) STRENGTH:

  • 12 minutes to work on muscle up transitions (you can choose bar or rings)

Rx+: Strict muscle up work – Accumulate 8 weighted strict muscle ups

c) Specific warm up

  • 3 beat swings on rings
  • 3 ring dips
  • 3 muscle ups

WOD

The first of the Coaches Benchmark: “The Grandmasters”

For time!

  • Run 1600m (4 laps)
  • 30/20 Muscle Ups
  • Run 1600m (4 laps)

P: For time!

  • Run 1000m (2 laps + 200m)
  • 50 Pullups
  • 50 Pushups
  • Run 1000m (2 laps + 200m)

Time cap: 25 mins

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