Muscle Up

Muscle up Technique


WOD
AMRAP 10 min:
5 jumping MU 
5 DU

AMRAP with points

warmup

run and mobility  exercises


WOD

AMRAP 10 min ( pointed wod)


4min Thruster @30kg 1 point each
3min SWING @24kg  1 point each
2min  RIng dips 2 points each rep
1 min Burpees 1 point each

ANGIE DAY!

Warm up

3 rounds of:

50 jump ropes (skipping)
15 push ups
20 sit ups

ANGIE For Time:

100 push ups
100 pull ups
100 sit ups
100 Air Squat

Bear COMPLEX

Warm up 800 Run

Mobility movements 5min


WOD : 5 rounds for time of : Every round takes 3min rest

7 reps of:
1.Hang Clean
2. Front squat
3.Push press
4.Back squat
5.Push press

In every round you increase the weights 10kg

enjoy

FIN

Warm up: 40min  easy run


WOD:

10 reps to 1rep:

DeadLift 75%BW

Push press

Box Jumps

WOD_Belt

7 Rounds for Time:

10 KB Push press 

10 Ring Push ups

10 box Jumps

WOD_unbroken

Warm up :

400 m run

10 push ups

10 pull ups

5 min Stretching 

WOD

5 rounds for time:

15 DU (everytime you miss DU unbroken 2 burpees)

15 Swings

15 RIng dips

Light _WOD

 Warm up for 800m run

mobility movements and stretching for 5 min


Technique for MU
false grip -strict pull ups
strict ring dips
kipping on the rings

Max ring dips
Max Ring push ups
Max wall ball shots in 1 min
Max knees to elbows on rings
Max air squat in 2min
Max Ring pull ups
2 min hang on pull up bar





Happy New Year 2011 ! ! ! ! !

Tack session

warm up 800m

mobilty kinesis-exercises

For time:

400m

1500m

rest as needed