9 March 2015

Warm Up:
Row 400-600 m at 65% effort

Theraband shoulder activation
Bilateral external rotations
T's/Y's/W's
Scap push ups
Scap pull ups

SKILL WORK:  REST 1 MIN BTWN ALL SETS
If you are working pull ups:
3 x 8-10 strict banded pull ups, use smallest band possible, absolutely NO HIP DRIVE
3 x 8-10 ring row, focus on hollow body and pulling rings to chest
3 x 10 barbell or dumbbell rows

If you are working muscle ups:
3 sets max dips (bar or ring)
3 sets max ring pulls to chest (false grip)
3 x 2 seated banded transitions (adv-no bands)
1 x 3 russian dips

WOD:  6 MIN AMRAP
5 Ring Push ups
10 Grasshoppers (each leg is one rep)

Rx2:
5 Push Ups (no thighs/pelvis touching floor)

MOD:
5 bar push ups