Monday’s WOD

DAY ONE/ Monday’s WOD:

Warm-up:

800 M Run

*morning/ late class can row

Mobility & Dynamics:

Trainers Standard

 

Skill Work (6 Minutes):

Rope Climbs – Work on proper footing for rope climbs. If footwork is good, then work on getting 2-3 pulls per rope climb ascent (knees to elbows).

 

WOD/ MODERATE/ G:

CAT ONE (RX):

2 rounds for time of:

20 muscle-ups

7 ascents,15-ft. rope climbs

 

CAT TWO:

2 rounds for time of:

5 muscle-ups

7 ascents,15-ft. rope climbs

 

CAT THREE:

2 rounds for time of:

20 muscle-ups, transition

3 ascents, 15-ft. rope climbs / 7 Lay-to-stand rope climbs

 

CAT FOUR:

2 rounds for time of:

20 muscle-ups, transitions

Lay-to-stand rope climbs, 7 ascents

 

For the muscle-up transitions begin with low rings no higher than hip height. Grip the rings with a false grip and lower the body below the rings, feet under the rings. Lean back and pull the rings to the sternum using your feet. Move the chest over the rings, hands and elbows stay close to the body. Dip to an extended arm or do a jumping dip to extended arms for one rep. Return to below the rings for next repetition.

 

Cooldown:

Tabata V Situps/8 rounds :
20 seconds work
10 seconds rest