Workout:
A. Muscle up/bar muscle up tech work 15 min
6 ring mu negs
10 toe spot ring mus
10 banded ring mus
10 bar mu big kips
some bar mu straight arm pulling on the foam roller
B. Split jerk; build to a moderate effort triple
135 (stopped here, was the first triple I didn't do tng)
+
For time:
30 kipping hspu (15/8/7)
30 TTB (5/5/5/5/5/3/2)
30 hand release push ups (10/7/5/3/3/2)
30 CTB pull ups (all doubles)
10:34 (hspu's somewhere shy of 2 mins, was at 4:06 at the end of the TTB, 6:10 end of HRPUs)
+
C. Loaded passthroughs; 3 slow controlled reps normal and eagle grip
with 5#
D1. Elevated reverse plank; 20 seconds x3; rest 90 seconds
done
D2. Tuck front lever hold; 20 seconds x3; rest 90 seconds
done
Spent more like 20 minutes on muscle up stuff. Split jerks felt great. Hardest part of the wod were the CTB with tired arms. Probably would have been faster doing quick singles. Everything else is great! Thanks!
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