Your Worst Nightmare - 049
Your Worst Nightmare - 049
Skills
1. Muscle Up 10 Mins ( progression. from floor, low rings, to high rings and bar)
2. Empty Bar Snatch Work - (High pull, Muscle Snatch, Power Snatch, Over head squat) 5 times rest between set.
3. Double Under work ( jumping thigh taps, then half tabata DUs)
WOD- Annie
50-40-30-20-10
Double Unders
Ab mat sit ups.
TIME CAP- 8:00 min
Notes- One person goes, one person watches. YOU WILL ATTEMPT DOUBLE UNDERS THE ENTIRE WOD, NO SCALING. Exception- if you struggle immensely you may cut DUs in half.
Finisher WOD- 4rds for Quality
Max Strict Pull ups
200m Run
Rest 1 min
Skills
1. Muscle Up 10 Mins ( progression. from floor, low rings, to high rings and bar)
2. Empty Bar Snatch Work - (High pull, Muscle Snatch, Power Snatch, Over head squat) 5 times rest between set.
3. Double Under work ( jumping thigh taps, then half tabata DUs)
WOD- Annie
50-40-30-20-10
Double Unders
Ab mat sit ups.
TIME CAP- 8:00 min
Notes- One person goes, one person watches. YOU WILL ATTEMPT DOUBLE UNDERS THE ENTIRE WOD, NO SCALING. Exception- if you struggle immensely you may cut DUs in half.
Finisher WOD- 4rds for Quality
Max Strict Pull ups
200m Run
Rest 1 min
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