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Muscle-ups or MU Progression Practice

Muscle-ups : 5x2

Muscle-ups 5x2 Rest as needed between sets.

* Work on kip, use as a warm-up for WOD

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Muscle-up Progression 5-5-5

Muscle-up 5-5-5

Muscle-up Progression 5-5-5 Pick a starting point that you can work from. Each week, raise the rings a little higher.

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Skill Work: Rope Climb Progressions, Rope Climb Practice

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression Rope Climb Focus on foot lock and technique. This is not a timed workout.

* Choose MU or Rope Climb focus

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AMRAP 12 mins: Run, Muscle-ups and Rope Climbs

AMRAP 12 mins: 200 m, Muscle-ups and Rope Climbs

Complete as many rounds as possible in 12 mins of: Run, 200 m 5 Muscle-ups 2 Rope Climbs, 15 ft

* Scale to 5 Ring Dips or 5 MU Transitions and 4 Supine Rope Climbs each round

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Nothing assigned for July 11, 2018

Nothing assigned for July 11, 2018


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