Skill WOD
Muscle Up cycle
(5 Reps) 2 Ring Pulls to chest then 1 Transition (See Video)
(5 Reps) 5 Kips into 5 Strict Ring Pull Ups
4 Rounds
Pull Up cycle
1 Negative as slow as possible
Directly into 10-15 Seated Barbell Pull ups
10 Underhand grip barbell rows
4 Rounds
WOD
4 Power Cleans
30 Doubles
5 Rounds
Rest 1 Minute
4 Hanging Power Cleans
10 Box Jumps
5 Rounds
18 Minute cap
Fitness: 115/75
Performance: 155/105
Open: 185/125
DRIVE – CFH 5:30pm
3 Minutes on 1 Minute off for 6 Rounds
200 M Run
10/7 Cal Ski
Max Wall Balls
DRIVE – CFHE 11:30
EMOM x 8 minutes
8 KB swings
8 Box jumps
Then:
3 rounds
1 minute Push Ups
1 minute Sit Ups
-rest 1 minute-
Check out the first part of this video for tips on the Ring Pull Transitions.