Tuesday, May 13, 2014

Coach John: Muscle-Up Master

051314 WOD

A. Time cap of 5:00

150 double-unders (sub: 100 double-under attempts or 300 singles)

EMOM: 3 v-ups

B. Hang snatch

Take 15 minutes to build to a 1RM full snatch, starting from the hang position (anywhere above the knees).

C. Three rounds for max reps:

1:00 row for calories

1:00 Russian kettlebell swings (53/35)

1:00 dumbbell weighted sit-ups (25/35) with anchor

1:00 deficit push-ups on bumper plates (45/25)

1:00 wall balls (20/14) to 10′ target

1:00 rest

>> On-Ramp

Two rounds for max reps:

1:00 row for calories

1:00 Russian kettlebell swings AHAP

1:00 sit-ups

1:00 modified push-ups

1:00 dumbbell thrusters AHAP

1:00 rest