WARM UP:
400 M. Run or Row
2 Rounds
10 Air Squat
10 Scorpions
10 Lunges w/ pass through
10 Push Ups
Then:
Mobility
SKILL:
Muscle Up Work
Beg: 5 x 5 Ring Swings (Remain Hollow)
Int: 3 x 5 Ice Cream Makers
3 x 5 Muscle Up Band Transitions
Adv: 3 x 5 Weighted Muscle Ups (You choose the weight)
LIFT:
EMOM 10
3-1 Cleans
(Rest the remainder of the minute)
*Start around 45% 1RM and work to a heavy single.
WOD:
“MASTER ROSHI”
EMOM 15
MIN. 1 – Max Effort Wall Ball 10′ (30/20) (20/16) (16/14) (14/10)
MIN. 2 – Plank Hold
MIN. 3 – Max Effort Muscle Up (Sub. C2B Pull Ups)
*Rotate through 5 times.
**Score = total number of Wall Ball and Muscle Ups.
POST WOD:
Mobilize & Stretch
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