Friday 22nd July 2016 WOD

21st July 2016

 

muscle up

WOD 1

Coaches warm up game; Flags

EMOM for 10 mins:

  • 30 sec bar hang
  • 30 sec pull up kip
  • 30 secs kipping pull ups
  • 45 secs rolling pistols/squat
  • 30 secs air squat

 

Additional Work:

Do WOD rest 15 mins then:

4 rounds 3 mins each

  • 15 T2B
  • 30 Wall balls
  • max calorie assault bike
  • rest 3 mins between rounds

*goal is to get as many calories as possible, aim to be on bike at the 2 min mark each round

WOD 2

10 min AMRAP:

  • 1 weighted pull up RX+2
  • 3 MU bar or rings  RX+ 4
  • 6 pistols RX+ 8

 

 

 

 

 

 

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