Rope Climb Demo
Muscle Up Progressionn Demo
Strength Buy in: Deadlift 3x5 at 80% rest 2 mins between sets
Skill Work: Muscle ups - work on the transition if you are beginning from your knees, from the ground, with bands if you need to scale. Work for 10 mins on this skill. We will see Muscle ups next week so put in the work. Good video above, this is part 3 see part 1&2 for other progression ideas.
WOD: Let's work on some of the skills we have developed this week.
1 x Rope Climb (20ft)
5 x Hand Stand Push Ups - scale as needed with Abmats, also can go chest to the wall if necessary
10 x Deadlift (305/225) Needs to be heavy if you scale. Should be difficult to do touch and go with this weight.