WOD for Sunday, Dec 21, 2014

Skill: Muscle-up

Progressions:

  • False grip hang (use 5×15 s table)
  • False grip pull-up (use 5×10 table)
  • Transition drill while keeping feet on the ground (use 5×10 table)
  • Negative muscle-ups (use 5×10 table)
  • Assisted muscle-ups (partner helps by keeping the hands under the feet, use 5×10 table)
  • Muscle-up (no kipping, use 5×10 table)

5x15s table:

  • 3 x 3 s
  • 5 x 3 s
  • 3 x 6 s
  • 4 x 6 s
  • 4 x 10 s
  • 5 x 10 s
  • 4 x 12 s
  • 4 x 15 s
  • 5 x 15 s

5×10 table:

  • 3 x 2
  • 5 x 2
  • 3 x 4
  • 4 x 4
  • 4 x 6
  • 5 x 6
  • 4 x 8
  • 4 x 10
  • 5 x 10

Max reps push-ups

3 rounds:

  • max reps push-ups
  • rest two minutes

KB clean & jerks, ring dips and air squats

3 rounds, 3 minute AMRAP:

  • 3 Double kettlebell clean & jerk
  • 6 Ring dips
  • 9 Air squats

Rest 1 min between rounds

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