Rob Franks doing the Travel Road Dog WOD in Lake Havasu City, AZ. Using the bench as a box jump apparatus and for bench dips. Way to stay on point while on vacay, Rob and Denise!
Skill – Muscle up progressions
WOD – “Nate”
20 minute AMRAP of:
2 Muscle ups
4 HSPU
8 KB Swings, 2/1.5 pood
Cool down –
Tabata Hollow Rocks
*Remember all CrossFit style workouts are scalable and modifiable to each individual’s fitness level
WOD:4rds + 2KBswings
MODS-instead of muscle up=6 pull ups (pink band), + 6 Ring Dips (red band),
HSPU=3 abmats
Tabata Hollow Rocks=#94
Wod 5 rounds
6- MU transition
4 -HSPU Rxd…those suckers frustrated me tonight 🙁
8 -KB 44# (will work on that uplift)
hollow rocks-48
You are going to do a muscle up soon. Watch!
wod 8 rds + 5kb
did 6 pull-ups with 6 dips for muscle ups
44#kb
hspu with 1 extra abmat 🙂
WOD- 7 rounds
(pull ups and bench dips for MUs, 2-3 invisible abmats for HSPU, and 35# KB swings)
Hollow Rocks- attempted but turned out to be a solid, non coordinated rock, with the giggles