Wednesday 01/13/2021

SKILL

EMOM 10 (5 Rounds)

Alternating between...

Min 1) HSPU practice

Min 2) Ring Muscle up progression/transition practice

Example of HSPU Drills/skills to develop:

-Wall walk and hold

-kick up to wall and hold

-Kick up to wall, then a controlled slow, eccentric decent to a soft pad

-Strict hand stand push up to multiple ab-mat pads

-Kiping HSPU’s (if strict is already in your arsenal!)

Examples of Muscle Up drills/skills to develop:

-False grip holds from low rings

-False grip ring to sternum pull from low rings

-False grip transition drill using low rings

-Slow eccentric reversals using false grip

WOD

5 Rounds:

1 Max Cal Row

1 Max Rep Double Under

1 Min Rest