Tuesday September 5th 2017

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MU week 3
A) Strict Muscle Up (20Min)

Group A

6 x 6-8 False Grip Ring Rows
or
7x4 Scaled Ring Ice Cream Maker

then

Group B

6x4 False Grip Ring To Chest Or Chin Pull ups

Group C

Strict Muscle up Ladder

1-1-1x3
1-2-3x3
2-2-3x3

***Strict Mu Ladder Can be done feet on Ground


**** But In between Each Set 1-10 Push ups
**** keep the same progression that you've been using the last 2 weeks

Wod

12min Amrap
10 Dumbbell Single Arm Push Jerk per Arm 50/35
8 Burpee Box Jumps
6 Ring Dips

 

Dan Shrum