11
Mar
Saturday “This is Spinal Tap” 3-12-16
VOD
Skills
MU PROGRESSION
10-15 Minutes
Muscle-Up Progressions
Muscle-Up Progressions
A) 5 reps Peek- a- Boo Swing
B) 4 Jumping Muscle Up into 1 Dip Hold + 4-7 Dips
C) 10-20 Pistols (each leg)
Strength
STRICT PRESS
10 Minutes
Build to 1RM
Build to 1RM
Comp WOD
CORE WALLS
6RFT
15 Wallball Shots
10 Toes 2 Bar
15 Wallball Shots
10 Toes 2 Bar
Machine WOD
WALL SIT-UPS
6RFT
12 Wallball Shots
10 Sit-Ups
12 Wallball Shots
10 Sit-Ups