Warm up:
10x air squats
10x pull ups
10x push ups
10x pass throughs
10x HSPU
10x box jumps
1 rope climb
WOD:
"Nasty Girls"
For time:
3 Rounds
50 Air Squats
7 Muscle Ups*
10 Hang Power Cleans
RX) 135/95
B)
110/75
C) 95/ 55
If you do not have a MU yet the ratio is 3:3 pullups and dips. The athlete MUST only do THREE reps at a time. Ex: 3 pullups+3 dips= 1st Muscle up, 3 pullups + 3 dips= 2nd muscle up, etc. All 21 pullups and dips WILL NOT be performed together.
Post time to comments
***No classes tomorrow. There will be class on Saturday at 1000. No classes on Monday***
10x air squats
10x pull ups
10x push ups
10x pass throughs
10x HSPU
10x box jumps
1 rope climb
WOD:
"Nasty Girls"
For time:
3 Rounds
50 Air Squats
7 Muscle Ups*
10 Hang Power Cleans
RX) 135/95
B)
110/75C) 95/ 55
If you do not have a MU yet the ratio is 3:3 pullups and dips. The athlete MUST only do THREE reps at a time. Ex: 3 pullups+3 dips= 1st Muscle up, 3 pullups + 3 dips= 2nd muscle up, etc. All 21 pullups and dips WILL NOT be performed together.
Post time to comments
***No classes tomorrow. There will be class on Saturday at 1000. No classes on Monday***
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