Sunday, March 04, 2018

2018-03-05 WOD


Considering what we've seen for the first two workouts of the 2018 Open, we're guessing that 18.3 will be a repeat of 15.3 (AMRAP in 14 minutes of 7 RMU, 50 WB, 100 DU). Even if that isn't the repeat workout this year, we think we might go back to ring muscle ups anyway since the last two years we've only had bar muscle ups in the Open. So take a look at this video from Dusty Hyland (owner of Dogtown CrossFit), and try working on some of these drills this week! He also goes over some mobility to prepare for any workout with ring muscle ups, so you might want to write that down and save it for later!


Superman Cycle Week 3

Every 2 minutes for 6 rounds:
...1 Front Squat + 2 Push Jerks (building)
Record heaviest load.


5 RFT:
...9 Deadlift (115/75#)
...9 Push Press (115/75#)
...Rest 1 minute
Record time.


COMPETITORS

Every 2 minutes for 6 rounds:
...1 Front Squat + 2 Push Jerks (building)
Record heaviest load.


5 RFT:
...9 Deadlift (135/95#)
...9 Push Press (135/95#)
...Rest 1 minute
Record time.


Muscle Up Skill Work
3 Rounds NOT for Time:
...3 Kipping Swings
...3 Muscle Up Transitions (feet on ground)
...3 Ring Muscle Ups
Break between movements. Use the kipping swings and transitions to break down and improve your technique.

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