Wednesday, June 18th

 In Workout of the Day

Main – WOD

(No Measure)

Muscle up progressions:
– Ring dip stabilization
– Ring dip eccentrics/jumping
– Muscle up progressions from mat. Then accumulate…

Rx =
10 Muscle up progressions

Rx+ =
10 Muscle-ups

Power Couple (Time)

3 RFT:
60 Dubs (120 Singles)
45 Overhead Lunges
30 Box Jumps/Step-ups
15 Bar Facing Burpees
30 Box Jumps/Step-ups
45 Overhead Lunges
60 Dubs
Rx=
45#/25#
24”/20”

Time Cap = 25:00

*Ideally 2 people per team. Partner #1 works while partner #2 rests. They continue alternating as needed throughout the workout. If there is a team of 1 then they will complete 3 rounds for time but each round will stop after the set of bar facing burpees

Cash Out

Banded lunges (band around chest and running parallel with floor):
20 reps with each leg forwards and backwards (80 reps total)

Rx =
Green/blue band

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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