Open Prep WOD and Video for 11/29/16

November 29, 2016

I did this Monday after the end of 6pm.  20 Muscleups in 4:18  Sets of 5-3-3-2-1-1-2-1-1-1.

Tuesday-   Warmup –  50 wallballs at medium intensity.  High Skill Pull Test–  20 Minutes:  either  A) 20 Ring Muscleups for time  or B) 10 Minutes RMU drills (see video) then 50 chest to bar pullups for time. Pull Strength Supplemental – If you did muscleups –  3x Max Effort Strict Pullups.  If you did Pullups – 3 x 10 Barbell Chinese Row.  Shoulder prehab-  2 x 20 Banded Scapular Retraction.  2 x 20 Resisted External Rotation.

Muscleup drills below



One comment

  1. Tuesday:
    Max pull ups weighted. Body weight 205 + 25 x 7 strict
    Max back squats in a min. 12@255 vs 10
    WOD. 74 RX Crappy score! Legs were jello

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: