Workout of the Day: Thursday, 8.8.13

Below, first muscle-ups at CFCC over 4 years. :) My, how time flies…

Picture 21


MOVEMENT PREP: Lax Ball as needed, for 5 minutes.

Then, we will split the group into two.  GROUP 1 completes the Muscle-up Drills. GROUP 2 completes the Handstand Push-up Drills. 

SKILL WORK: Work on the skill you choose for 15 minutes.

CONDITIONING: AMRAP in 15 minutes of: 1 Legless Rope Climb, Handstand Thigh Slaps – 5 reps per side. False Grip Ring Rows (Supinated Grip) – 10 reps. Hollow Rocks – 15 reps.

*Sub any number of strict pull-ups you choose for the rope climb OR sub a leg-assisted climb.  Sub Planked Thigh Slaps for the Handstand OR sub just shifting your weight from hand to hand in the handstand. Keep the Ring Rows STRICT.  Sub single leg hollow rocks if full hollow rocks fail you!

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