Tuesday 11/17/15 - Muscles Ups & Stuff

November 17, 2015

 

MAIN WOD

W: 12:00 EMOM Alternating:
a) 15 Single Unders + 10 Double Unders
b) 8 Hollow/Superman on Rig or Rings
c) 4 Kipping Pull Ups on Rig or Rings
d) 4 Ring Dips

 

Scale c & d according to how you will complete M:1.
 

M:1 30 Muscle-Ups for Time

 

→ 30 C2B + 30 Ring Dips

→ Pull Ups (Self Assisted), Push Ups

 

M:2 5 Rounds For Time:
50 Double Unders
10 Ring Dips

 

DU → 30 DU Attemps →2xSingle Unders

Ring Dips → Modified →  Tricep Dips on Box

 

VIRTUOSITY

V:1 Warm Up

V:2 Learn

V:3 Review: Pull Ups, KB Swings

V:4 WOD: 

"Helen"

3 Rounds:

400m Run

21 KB Swings

12 Pull Ups

 

Scaled to 200m Run if Appropriate. 

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