Tuesday 11/17/15 - Muscles Ups & Stuff


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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