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Drills n Skills + a lil Metcon

DATE: Monday, August 7th, 2017

Reminder: Dues are Due on the 1st of each month!
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SKILLS:
Muscle up Drills (Must show you have independent 10+ C2B pull-ups UB+ 5x indep.UB Ring Dips)
Those who have Ring muscle ups… 5x ME Sets for a score of total reps  (rest as needed between sets)
Those who meet the qualifications but do not have muscle ups yet…
3×10 Beat swings on High Rings  (work on big back swing short front swing bringing hips up)
-False Grip Technique
– Low Ring transition (feet on floor)
– Low Ring banded transition
USE THIS TIME TO WORK THESE SKILLS YOU STRUGGLE WITH
Those who don’t have those qualifications will do the following…
Partner Pullups 5×10 each (strict)
5×10 Dips
5×10 Beat Swings

 

 

METCON:
 3 stations:
1. 5 min:
30x Cal Row
ME burped over Row (for reps)
*must jump & land w/ 2 ft.
2. 5 min:
200x DU
ME Jump Lunge
*must have knee touch ground and reach ext btwn each rep.
3. 5 min:
400m Run
ME 10m Sprints
– 3 Scores- Must RX all 3 to be RX
Total of Burpee, Jumping Lunge & 10m Sprints
-3 Min Rest between each 5 min stations

 

 

 

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