Saturday, 2 September 2017 WOD

Hero WOD “Dunn” (Kielin Dunn)

19 Min AMRAP
Complete as many rounds as possible of:
3 muscle-ups (Rx=Bar or rings, Scale=low-ring transitions)
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs (Rx/Scale=24/20)

Tips: Beginner athletes should experiment with the muscle-up transition during warm up. Move the feet closer to the rings to decrease the difficulty. Find a position that allows you to complete 5 unbroken reps with excellent technique, but with some challenge to the upper body.  For the burpee box jump-overs, reduce the height further or consider jumping over a low object like a parallette if unable to jump over the box completely.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s