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WOD for 12317

30
Dec

WOD for 12317

Segment 1 (warmup):
Talk about benefits of each movement!
2 rds:
10 Kip Swings
:30 Hollow Hold
:30 Superman Hold
6 Lying Hip Drive
:10-:20 Ring Support Hold

Segment 2:
Muscle Up Skill Work:
10 Minutes of Muscle up Explanation + finding appropriate drills

Pick 2 of the following to create an EMOTM Workout:
Banded Ring Transitions
Hollow/Arch Swings on Rings
False Grip Ring Rows
Hips to Rings
Ring Support and/or Dip Hold

EMOTM x 6 Minutes
Minute 1: 4 Muscle Ups
Minute 2: 3 Muscle Ups
Minute 3: 1 Muscle Up
-Repeat-

-Or-
EMOTM x 6 Minutes
Even Minute: Muscle Up Drill of athletes choice
Odd Minute: Different Muscle UP Drill of athletes choice

Segment 3:
With a partner, in 20 Minutes Complete:
60 Deadlifts (135/95)
30 Burpee Box Jump Overs (24/20)
60 Front Squats (135/95)
200 Double Unders
60 Push Press (135/95)
30 Burpee Box Jump Overs
AMRAP with Remaining Time:
Clean and Jerk (135/95)

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