Thursday, July 14, 2016

Congratulations to Kaipo Thomas for getting his first ring muscle-up on Wednesday evening! Great job to everyone who completed the skill work that day. Each solid rep sets the foundation for milestones like the muscle-up!

071416 WOD

A. Five sets of:

45 seconds of front-leaning rest on rings or front plank

Rest 15 seconds

45 seconds of face-up Chinese planks

Rest 75 seconds

B. With 3:00 on the clock:

Run 200 meters

30 double-unders

10 pull-ups

ME strict sit-ups

Four rounds, resting 1:00 between each. Record sit-ups.

>> On-Ramp

With 3:00 on the clock:

Run 100 meters or row 150 meters

60 single-unders

10 ring rows

Max-effort sit-ups

Four rounds, resting 1:00 between each. Record sit-ups.

C. Mobility

1. Quad smash with foam roller (1:00 / side)

2. Dumbbell shoulder stretch (2:00 total)