Buy In:

Back Squat 60% of 1 Rep Max

10 sets

3 Reps then rest 45 seconds

WOD:

3 Rounds for time:

400M Run

15 KB Swings (53/35)

30 Abmat Sit Ups

Cash-Out:

Muscle Up Progression:

15 Reps

Transition from bottom of rings to the top of rings.

 

For the buy in we are going for our speed strength training.  Today we are going for 3 reps at 60% with 45 seconds of rest.  As soon as you finish your 3 reps, watch the clock and in 45 seconds, hit 3 more.  For 10 sets.

For the WOD we are going for another 3 round triplet.  This time we are running,  hitting kettlebell swings, and situps.  This workout is not designed to be long, but designed to work the hips and abs.  The run will be effective by the extra attention given to your midsection, so focus on keeping an upright torso with a slight forward body lean.  Use your hamstrings to pull your foot with short but quick steps.  Land on the ball of your foot with your heel lightly kissing the deck.

For the cash-out, we are going to play with some muscle up progressions.  If you have a muscle up, then I want you to practice a strict muscle up.  If you do not know how to perform one, then work on this progression to assist you.  If you have a strict muscle up, then practice a 1:3 tempo for at least 5-7 reps.  That means perform a muscle up, then take 3 times the amount of time to lower yourself down.    For the muscle up progression we are going to start in a kneeling position underneath a set of rings.  The rings should be set at just above head height while in the kneeling position.  Your topside of your feet should be on the ground with your shoelaces touching the ground.  Place yourself directly underneath the ring and hold a false grip.  Pull-up, keeping the rings in close together, until the rings are about chest height.  Using your feet for assistance, trace a “C” around your pecs and transition to the bottom position of the dip.  Once you are stable in this bottom position, return to the starting position by slowly reversing the movement.

 Results