Announcements
- Mission Gorge location is closed until Wednesday due to Grantville area flooding. Please use Miramar or Uptown. Uptown will have expanded hours Monday and Tuesday. To view the Uptown schedule, CLICK HERE
- Mental Prep Workshop with Dawn Fletcher. FREE for members, but limited space. CLICK HERE for details
SWOD (Have Muscle Ups):
A1. Ring Swings 3 sets x 4-5
A2. Banded MU Transitions 3 sets x 3
B. Ring Muscle Up 5 sets x 3-5
*FOCUS ON TECHNIQUE
Focused SWOD programming Note: You NEED strict deep ring dips for at least 4 reps and you NEED strict chest to bar pull-ups for at least 4 reps (if you have these but don’t have Muscle Ups yet, you can still do the MU track and work on technique)
FOCUSED SWOD (No Muscle Ups)
A Weighted Pull-Ups 4 sets x 2-3reps w/6-8 sec negative
*adjust to rows, jumping negatives, cross-over pull-ups, but preserve the 6-8 second down part of the pull
B 4 sets of the following complex: Ring Dip Hold at top (10 sec) + Negative Ring Dip (8-10 seconds) + Ring Dip Hold at bottom (10 sec)
*A scaling option is a ring pushup, same mechanics just 50-70% body weight depending on depth
WOD:
Every 8 Min x 3 Sets:
10 Sprawl Box Hops (24/20) *no push up burpee, no stand up box jump
10 Russian KB Swings (70/53)
10 Sprawl Box Hops (24/20)
10 Russian KB Swings
10 Sprawl Box Hops
Score= Slowest Round