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WOD – Thursday, August 12, 2010

11
Aug

WOD – Thursday, August 12, 2010

Warm-up:

Burgener Warm-up [wmv][mov]
Shoulder Pass Throughs with PVC – Perform at least 20 pass throughs bringing your hands closer together every 4 reps.

Skill:  Muscle-up Practice

Work on pull-ups, ring dips, the transition, or any component of the muscle-up that is keeping you from getting your first!

WOD:

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

If you can’t do muscle-ups substitute 3 pull-ups/ assisted pull-ups/ jumping pull-ups and 3 ring dips/  push-ups for each muscle-up.  The key is to keep moving.

Chris Spealler 15:55, Kristan Clever 16:53 (95lbs), Laurie Galassi 18:03 (83lbs), Josh Everett 22:01, Pat Sherwood 22:45, Miranda Oldroyd 27:29 (83lbs), Tyson Oldroyd 27:37. Post time to comments.

Notice how Justin C pulls himself down to catch the elevating weight.  the dumbbell ends up where his head was.  and through it all his tongue aided him

Notice how Justin C pulls himself down to catch the elevating weight. the dumbbell ends up where his head was. and through it all his tongue aided him

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