Saturday 4.11.15
A.
Muscle Up Transition Work
*Ring Row Transition
*Banded Ring Transition
*Dip to upper arm support
B.
5 Rounds – “The Chief” Format
3 minute amrap
1 Muscle Up
3 Burpee Box Jumps 20/24″
5 Kettlebell Swings 70/55
1 minute rest
Note:
You will perform as many rounds as possible in 3 minutes of the above set, at the end of the 3 minute amrap there will be a 1 minute rest, after that rest you will start where you left off in your prior round continuing the amrap. This will be 5 x 3 minute amraps.
Scaling for workout will be
1 Muscle up –> 2 Strict chest to bar pull up –> 3 Strict Pull Up –> 4 Hard Ring Rows
C.
Extra Credit:
After the workout – If you scaled this, In as few sets as possible, perform as many ring dips or push ups as you performed pull ups. Focus on quality.
2015 04 10