Wednesday. 9.24.14

MOB: Dynamic mobility with coach.


1 minute of jump rope.

1 minute of double unders

5 ring dips

400m run

REVIEW: Ring Dip. Muscle Up. Situp.

S: :15 of max strict muscle ups EMOM for 10 minutes.

LIII: 1 strict muscle up

LII: :15 of max muscle ups EMOM for 10 minutes.

LI: Ten minutes of muscle up practice at sub of choice.


Buy In: “Annie”.

50-40-30-20-10 reps for time of:

Double Unders


(10 minute cap)

Then: For time:

1 mile run

50 ring dips

(15 minute cap)

Record Annie time and TOTAL time

LIII: 40-30-20-10. 30 ring dips.

LII: 30-20-10-10 + 30 additional situps. 50 dips at sub of choice.

LI: 20-15-10-5 + 25 additional situps. Attempts count. (If doing single unders/toe taps multiply each round of double unders times 4.) 30 dips at sub of choice. 800m run/walk okay.

PWMOB: Full body rollout. U/D dog x3.


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