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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

 

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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



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