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12.06.16- Chipper

6
Dec

12.06.16- Chipper

Warm Up:
6 sets of:
Rowling- row to exactly 100m using full pulls. Every meter over/under perform 2 air squats
then 2 sets of the following:
:30 DB strict press
:30 DB OH hold
:30 DB lateral raises (10# or less)
:30 rest

Skill: muscle up mobility and swings
6:00 EMOM
min 1: ring muscle up reverse pull up x 15

min 2: peek a boo swings on bar or rings

min 3: prone upper back muscle recruitment x 10 reps
https://www.youtube.com/watch?v=SxPVVMA632Q&list ( just do the first part)

Skill: Strict Press
5 reps @ 80%
4 reps @ 85%
3 reps @ 90%img_4449
2 reps @ 95%
1 rep @ 100+%

WOD:
For Time
10 burpee box jump overs 24/20″
20 TTB sub hanging knee raises
30 power cleans 115/75
40 pull ups- sub jumping pull ups
50 kb swings 53/35
60 DUs sub in 20 attempts

 

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