| Programming Notes: Transitioning our Gymnastics SWOD from pressing to the muscle up family for the next few weeks. Todays WOD is meant to be run at a high percentage of effort. Be smart on how many times you have to break up your sets as you go up the ladder! Strength: 6 Rounds of A1) 8 Jump to Support for Bar Muscle ups A2) 5-8 Strict C2B (use bands if needed for extra range of motion |
| WOD: 11 min Ascending Ladder (1+1, 2+2, etc) Thrusters (95/65) Ring Dips RxA: Thrusters (135/95) L2: (75/55) Band Assisted Ring Dips L1: (45/35) Tricep Dips on box/bench |
| Accessory: Ring Rows 31X2 – 3×6-8 *3 second eccentric, 1 second pause at bottom, explosive concentric, 2 second pause at the top contraction |
| Recommended Stretching: Pigeon Pose Supine Twist Downward Dog |