Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1 a) Practice Kipping Pull-up’s
.
b) Complete a RM test on Kipping C2B Pull-up’s
.
Score = Total Reps
.
Scaling = Pull-up’s or Banded Pull-up’s or see “Lite Program”
.
then…
.
2) Complete 4 Rounds for time:
7 Snatches (60kg/40kg)
100 DU
7 Muscle-up
.
TC = 14 min
.
Score = Time/TC plus 1 sec per rep missed
.
EXTRAS WOD:
.
3) Time to 100 Pistols (alternating)
.
Score = Time
.
“LITE” WOD
.
1 a) Practice kipping Ring Rows
.
b) Complete a RM test on Kipping Ring Rows
.
Score = Total Reps
.
then…
.
3) Complete 4 Rounds for time of:
7 OHS (25kg/15kg)
100 Jumprope – Singles
7 Push-ups (toes/kneeling)
.
TC = 14 min
.
Score = Time/TC plus 1 sec per rep missed
.
Featured Image – In this case I hope everyone is guilty
