Tomorrow night (Thursday, December 29th) – 7:30PM at Delicious Heights – we will be gathering to wish Leenie Quinn farewell! Leenie is moving to Phoenix on January 1st, and we will sorely miss her!
Today’s Workout:
- Skill – Kipping / Ring Muscle Up Technique – 15-20 min
- Group A – (No unassisted pull ups or dips) – 5 sets of 5 Strict Pull Ups and 5 Strict Ring Dips. Use as little band assistance as possible while maintaining proper range of motion. Use this time as a strength building session for your upper body.
- Group B – (Have 5+ strict pull ups and dips) – Work Kipping with a false grip. If able to do a muscle up with false grip, practice kipping without a false grip. Finally work on smooth transitions between reps and maintaining proper body positions throughout the movement. No more than 5-10 total muscle ups. Goal is to get shoulders warm, hips firing, and some more efficiency in your kip.
- Conditioning – AMRAP14 – (Open Workout 15.3)
- 7 Muscle Ups (Sx = Check link above for Scaled and Masters variations)
- 50 Wall Balls (Rx Men = 20# to 10ft / Rx Women – 14# to 9ft)
- 100 Double Unders
- Finisher – 300m Double Front Rack Carry (Kbs)
