Jan 2016

WOD 2016-01-16

“A:3 sets of:

Pec Smash x 45 seconds per side

Rack-Assisted Pec Stretch x 45 seconds

Band-Assisted Anterior Pec Stretch x 45 seconds per side
B:

Every 4 minutes, for 24 minutes (6 sets) of:

20 Power Clean 40/30kg

15 Toes to Bar

10 Ring Dips
C:

Ring Muscle-up Progression

#1 – 3 x 5set Russian Dips

#2 – 3 x 5 Banded hip to rings (low rings)

#3 – 3 x 5 Muscle-up transition

#4 – 3 x 3 Hip to rings (high rings)

#5 – 2 x 5 Muscle-ups”

D: 

5 spets of:

Supinated strict pull-ups x 7