WOD
"Open 16.3"
16.3
7:00 AMRAP
10 Power Snatch 75#/55#
3 Bar Muscle Ups
Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 2 min between rounds-
WOD
"Hanson"
4 Rounds For Time:
400m Run
40 Air Squats
Accessory
Ring Muscle Up Practice!
Partner up and take 10-15 minutes to progress through some low-ring muscle-up transitions.
Set up:
- Ring height is where the bottom of the rings measures in line with the top of the hip crease. Spacing should be about shoulder width.
- Use a false grip from the start and through the transition.
- Ideally, feet are placed directly underneath the rings while getting in the "Ugly position" and shooting the knees through with the hips and chest parallel to the ceiling.
- Focus on pulling the bottom of the chest/top of the stomach to the rings with hips staying in line and then driving the shoulders overtop into the catch with the chest facing down and shoulders resting on top of the rings.
- Actively squeeze the rings to your sides, press straight up to extension, and once lockout is reached, jump down to the floor.
Advanced: practice ring muscle-ups
Beginner/Alternative option:
3 sets:
10 Ring Rows
10 Bench Dips
WOD
"New Kids on the Block"
For Time:
21-15-9*
Calorie Air Bike
Hang Power Cleans 115#/80#
-Rest 1:1-
21-15-9*
Calorie Air Bike
15-12-9
Hang Power Cleans 155#/105#
*Women’s Calories: 16-12-8
Accessory
Mayhem Mini-Pump – Glutes
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 2 minutes between rounds
WOD
"Boyz II Men"
Every 6:00 ( 5 sets)
15/12 Calorie Row
10 Burpee Box Jump Over 24"/20"
12/10 Calorie Row
10 Burpee Box Jump Over 24"/20"
9/7 Calorie Row
*Score is slowest set
