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WORKOUT OF THE DAY

Monday 06092014

By Adam MurphyNo comments yet

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Workout of the Day
Monday-
3rds NFT 15mins
Muscle ups
DU
Hspu

***On muscle ups work full extension at the bottom and efficiency in your kip. Are you pulling early? Can you kip out of the dip at the top? Are you getting everything out of your kip?
***On DU how fast can you do your sets while staying unbroken. Can you go right into the double unders or do you need a few warm up singles? How’s your jump? Is there a lot of wasted energy with piking and bringing your knees up high?
***On hspu how far apart are your hands? Where do you miss? Do you have a hard time ending with your feet on the wall? Don’t sit your hips against the wall as you finishing the press. Think overhead position, get your head through with arms extended. Feet only contact on wall at the top. Can you reload your kip quickly?

T1-
7-10 UB MU
30 DU UB for time
10-15 kipping hspu

T2-
3-6 UB MU
25 DU UB for time
7-10 kipping hspu

T3-
1-3 MU
20 DU UB for time
3-6 kipping hspu

T4-
5 strict pull ups or Mu Transitions
20 DU/attempts
30s hs hold (face wall)
then
WOD b.
8 min amrap
3 Power Snatch
3 lateral burpees
6 Power Snatch
6 Burpee
9-9-12-12-15-15……..

T1-
115/75

T2-
95/65

T3-
75/55

T4-
Kb swings

Post your scores to the Whiteboard.

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