WOD Wed 1-16-13
January 15, 2013
WOD Fri 1-18-13
January 17, 2013

WOD Thu 1-17-13

5AM Crew locked and loaded

Warmup:
400M Run
Then 20 deep lunge steps
4 x banded shoulder mobility complex
3 sets of 15 jumping jacks followed by 8 pushups
Spend some extra time on shoulder mobility today prior to or during the skill session
 
Skill: Muscle-up (and progression)
– Spend 15 minutes practicing and working up on your progression
– If you have muscleups – go for multiple reps
 
WOD:
7 Rounds for time
9 power cleans 95/65 (Int: 75/45, Beg: 45/25# plates)
9 Ring dips (Int: Assisted ring dips, Beg: Bench dips)
 
Cool down: 200M walk/jog, then pec/triceps stretch, figure 4 and drinking bird stretch
 
Post your muscle-up progress and WOD times to comments!
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x