2/28/17
PreHab: Scap Pull-ups, Band Pull-downs, Core Activation
Warm-up: Single Leg Deadlifts, Kip Swings, Dip Support
Specific: Deadlift (Build to working weight), Double Unders, Pull-ups
Skill: Muscle-ups
WOD:
Rx: 35 Double Unders
9.12.15.18.21.
C2B Pull-ups
Deadlifts @ 60-65%
*9min cap
*Perform 35 Double Unders after each round of Pull-ups and Deadlifts
Rx+: 35 Double Unders
3.5.7.9.12.
Muscle-ups
9.12.15.18.21.
Deadlifts @ 60-65%
*9min cap
Option 1: 15-21 Double Unders
5.7.9.12.15.
Pull-ups
9.12.15.18.21.
Deadlifts @ 50-55%
*9min cap
Option 2: 3-5 Double Unders or 70 Single Unders
5.7.9.12.15.
Pull-ups
9.12.15.18.21.
Deadlifts @ 50-55%
*9min cap