Skill Work: On a 10:00 clock:
Low-ring and strict muscle-up drills
BENCHMARK WOD: MUSCLE-UP ANNIE: For time:
50-40-30-20-10 double-unders
50-40-30-20-10 AbMat sit-ups
10-8-6-4-2 muscle-ups
Intermediate: 50-40-30-20-10 reps for time:
Double-unders
AbMat sit-ups
– Perform 2 strict muscle-ups after each round.
Beginner: For time:
100 – 80-60-40-20 single-enders
40-30-20-10 feet-anchored sit ups
8-6-4-2 low-ring transitions
Home Workout:
50-40-30-20-10 reps for time:
Double-unders
AbMat sit-ups
– Perform 20 alternating dumbbell snatches after each set (35/50 lb).
Cool down: Accumulate:
1:00 Cobra stretch
1:00 foam roll calves
1:00 calf stretch