TUESDAY
“August Rush”
Muscle-up Work:
There are a number of drills athletes can practice to start/continue to learn the ring MU.
Static holds (top and bottom of ring dip x 20-60 seconds)
Hanging in False Grip from High Rings
Banded Transition Work
Transition work on low rings with explosive hip drive
Jumping MU
WOD
3 Min AMRAP
12-9-6
Thrusters 95/65
Pull-ups
2 min rest...
5 Min AMRAP
50 Burpees over the Bar
Max Clean & Jerks 95/65 FB: 115+/75+
2 min rest...
3 Min AMRAP
2 Ring Dips FB: 1 Muscle-up
10 Front Racked Lunges 95/65 FB: OH Lunges
4 Ring Dips FB: 2 Muscle-ups
10 FR Lunges
6 Ring Dips FB: 3 Muscle-ups
10 FR Lunges
8...FB: 4...
10...