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WOD - Mar 7, 2016

Posted Mar 7th, 2016 in WOD

A. Muscle-Up Skill Progression
Fitness:
Ring Row To dip 4×5 + 40sec Hollow Body Hold
– Finish in correct position then hold the bottom of the dip feet elevated for 5 sec
Rest 2-3′

Development:
Russian Dip on boxes or jerk blocks 4×3-5
+
Eccentric Muscle-up 4×2
Rest 2-3′

Performance:
Muscle-up:
1 Uprise + 2 Muscle-up + 3 Strict Dips
Rest 1:30
x4-5

B. EMOM 12′
Fitness:
O: 16 Wall balls
E: 12 Push-ups

Development:
O: 20 Wall balls
E: 10 Strict Dips

Performance:
O: 24 Wall Balls
E: 5 Ring Muslce-ups

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