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Tuesday 2/13/2014

12
Feb

Tuesday 2/13/2014

Warm Up

Mobility – Hips

3 sets of:
3 inch worms
20 sec crab bridge
5 push-ups
5 squats

Then 5,4,3,2,1 with an empty barbell:
straight leg deadlifts
bent over row
muscle clean
squat clean
push press

WOD

“Okie Baseline”

250M Row
15 KB Swings
15 Burpees
15 KB Swings
250M Row

Rest exactly 8 min

50/40 Cal Bike
40 Squats
30 Sit Ups
20 Push Ups
10 Pull ups

Health: 35/25KB
Athletic: 55/35
Performance: 70/55

Record both times.
Choose a weight you can go unbroken.

Muscle Ups on a Tuesday

Beginner – “I can’t wait to get a muscle up!!!”  Do not move on to Advanced until you can perform 2 unbroken Beautiful Muscle Ups.  Pay the Man!!!!
3×10 Ring Swings – Low amplitude – Rest 1 Minute
3×5 Low Ring Pull Back Drill – Rest 1 minute
3×5 Feet on Ground Supported Transition – Rest 1 minute
3×15 sec bottom of dip hold Rest 15 Sec
3×6 Bottom of Dip Swing + Press Out on 6th rep – Rest 1 min
Advanced –”I can do 5-7 kipping muscle ups but I don’t have a strict muscle up yet.”
Do not move on to Elite until you can perform 10 kipping muscle ups and 3/2 strict muscle ups.
3×10 Ring Swings – Medium amplitude – Rest 1 Minute
3×5 Ring Swing Pull Ups.  Hands pulled to arm pits. Rest 1 min.
3×5 Low Ring Pull Back to Transition Drill – Rest 1 minute
3×2 Muscle Ups into a 15 second Bottom of Dip Hold – Rest 1 minute
3×15 sec bottom of dip hold Rest 15 Sec
3×6 Bottom of Dip Swing + Press Out on the 3rd and 6th reps – Rest 1 min
Elite – “I’m very proficient at muscle ups and I’m ready to start working on getting 20 unbroken.”
3×10 Ring Swings – High amplitude – Rest 1 Minute
3×2 Arch Swing (standard grip) Muscle Ups + 2 Hollow Swing (false grip) Muscle Ups – Rest 1 Minute
3×1 Strict L Sit Pull Ups + 5 Strict Dip Transitions – Rest 1 Minute
3×5 Inversion Kip to Dip Hold – Rest 1 minute
3×5 Back to Front Ring Holds – Rest 1 minute