Thursday, July 18, 2013

Mallory

Workout of the Day

Gymnastics Skill:
Muscle up progression from parallel bars:
http://gymnasticswod.com/content/muscle-transition-progression-pt1

Strength:
In 15 minutes work up to a 1RM snatch

Conditioning:

Competitors:

5 Muscle-ups
5 Snatches (185/135 lbs)
80 yard Prowler push (270/150 lb) 
25 Wall ball shots (30/20 lb) 
80 yard Prowler push (270/150 lb)  
1 Snatch (185/135 lb)
1 Muscle-up

Plan B Scaling:

5 Muscle-ups
5 Snatches (135/95 lb)
80 yard Prowler push (185/125 lb) 
25 Wall ball shots (20/14 lb) 
80 yard Prowler push (185/125 lb)  
1 Snatch (135/95 lb)
1 Muscle-up5 Muscle-Ups

Plan C Scaling:

15 CTB Pull Ups (20 Band Assisted Chin Over Bar)

10 Snatches (85/65)

80 yd Prower (165/120)

25 Wall Ball Shots (20/14 or Personal Scale)

80 yd Prowler (165/120)

5 Snatches (85/65)

5 CTB Pull Ups (10 Band Assisted Chin Over Bar)

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