THURSDAY 2-15-18

Announcement :
There will be no 5:30 pm Class Feb 15th thru Feb 20th (next Tuesday)
Resume normal schedule Wed feb 21st

WARM UP
ROW FOR 2 Min
Or Run 400
2×10 Each
SHPT
AIRSQUATS
Reverse snow angels
RING ROW
10 sec hold at bottom of dip
10 sec hold at top of
5 KIPPING ON BAR or high rings

BARBELL WARM UP
2 Rounds with empty bar
3 x Snatch 3 positions
5x High pull
5x Muscle snatch
5x Ohs
5xSnatch balance

WOD
For time and loading
8 Muscle Ups
5 Snatches (67%)
*Rest 60 Seconds
8 Muscle Ups
4 Snatches (73%)
*Rest 60 Seconds
8 Muscle Ups
3 Snatches (80%)
*Rest 60 Seconds
8 Muscle Ups
2 Snatches (87%)
*Rest 60 Seconds
8 Muscle Ups
1 Snatch (90%)
*These were the percentages that Was used.  only had one miss on the bar of 3 but it was a balance miss and hit it on next try.  Try not to fail more than a few reps, this should be a confidence builder here trying to hit some heavy weights while you are fatigued!  Pick a number of muscle ups that will be unbroken each time but make you a bit uncomfortable.
Scale options…
– reduce some MU or
-Modify MU band or box
-or 2X pull ups 2 x dips

 

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