Monday January 29, 2024

“If we wait until we’re ready, we’ll be waiting for the rest of our lives.” ―Lemony Snicket

Warm Up: 
Snatch warm-up

Specific Warm-Up:
Running Prep:
2 rounds:
25-ft down and back:
2 shuttle-runs, slow
Bear crawl (down)
Inch-worms (back)
Crab walk (down)
Burpee broad jump (back)
Spiderman twists
Walking lunges (back)

Muscle Up Progression

WOD:
EMOM 12:
Odd min | 3 ring muscle-ups
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back

Intermediate: 
EMOM 12:
Odd min | 1 ring muscle-up
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back

Beginner:
EMOM 12:
Odd min | 3-6 low ring muscle-up transitions
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back

Home Workout: 
EMOM 12:
Odd min | 3 wall walks
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back

Movement scaling options:
Ring muscle-ups: Low ring muscle-ups, foot-assisted muscle-ups
Shuttle runs: Single-unders, C2 Bike calories to work around limitations

Cool down:
1 set:
200-meter cooldown walk
1:00 double-forearm stretch