Thursday 9/21/17 Double it Up
MAIN WOD
M-1: 15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
Strict Muscle-up + Negative (aim for :10 per negative)
Strict Muscle-up or partner assisted Strict MU
Toe-nail muscle up on mid rings + Negative
Transition on mid rings (with or without band)
M-2: For Time:
150 Double Unders
50 Sit-Ups (feet anchored)
1200m Run
50 Sit-Ups (feet anchored)
150 Double Unders
L2: For Time:
50 Double Unders
50 Sit-Ups (feet anchored)
1200m Run
50 Sit-Ups (feet anchored)
50 Double Unders
L1: For Time:
150 Single Unders
30 Sit-Ups (feet anchored)
800m Run
30 Sit-Ups (feet anchored)
150 Single Unders
Extra Credit: Snatch Pull + Snatch High Pull + Snatch + Overhead Squat: 8-10x1
FITNESS
F-1:15:00 minutes practice:
Find Max Height Jumping Bar Muscle up
F-2: For Time:
150 Single Unders
30 Sit-Ups (feet anchored)
800m Run
30 Sit-Ups (feet anchored)
150 Single Unders
WEIGHTLIFTING
W: Bike or Jump Rope Practice 5:00
2 sets:
10 Behind the neck shoulder Press
20 Banded Steps
10 Front Squats
20 Hollow Rocks
W-1: Clean and Jerk from the Blocks (Above Knee)
3-3-3, 3x3
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