Wednesday, December 19, 2018

December 18th, 2018
by:

Specialty Classes

FTX Gold 65+ – 2:30pm

Strength / Skillwork

Muscle-Up Progression
TAKE YOUR TIME!
3 Rounds of:
5 Belly Button to Bar Kip
5 Jumping Bar M/U
5 Russian Dips
:05 False Grip Hang on the rings
5 Ring M/U “head-butt” transitions
[Max attempt M/U or Pull-up or Hard Ring Row]

Do the Russian Dips from 2 plyo boxes or the Matador Bars. Use your feet as needed to help push off the floor to progress the exercise. https://www.youtube.com/watch?v=SqWNEmK9oek

Max. Set of Bar and/or Ring M/Us

WOD

4 Rounds for time of:
1 Rope Climb
8 HSPUs
12 K2E
20 Air Squats

Elements

6 Rounds for time of:
10 Push-ups
15 Hanging Knee Raises
20 Air Squats