Muscle-Up Skill Session!
Join us at 11AM in Southie Orange for a special skills class. We will cover muscle-ups, proper ways to warm-up, multiple progressions for beginners as well as drills for any athlete to improve upon kipping and strict Muscle-ups. No registration required!
Warm-up
In 90 seconds Complete
100M Run
Then Hang (dead or chin over bar) on Pull Up Structure
:30 Rest
In 90 seconds Complete
100M Run
Then AMRAP Diamond Push Up
:30 Rest
In 90 seconds Complete
100M Run
Then AMRAP Moon To Sky
WOD
2 Rounds
In 4 Minutes Complete
400m
15 Pull-ups
Then AMRAP
Calories on the Bike
Rest 1 Minute
In 4 Minutes Complete
400m
20 Push-ups
Then AMRAP
Double Unders
Rest 1 Minute
In 4 Minutes Complete
400m
30 Air Squats
Then AMRAP
Calories on the Erg (ski or row)
Rest 1 Minutes
Level 2- 300m
Level 1- 200m, 10-15-20
ADV – C2B; vest option – make sure it is super tight for double unders
Extra Work
Work up to a heavy single for the complex
Squat Clean, Hang Squat Clean, Right Leg Lunge,Left Leg Lunge, STOH