Tuesday January 15th

Welcome Alexandra, Andrew and Himanshu to our CFK Family. Please give them a warm CFK welcome when you see them 🙂

Today’s WOD

6 Rounds

5 Ring muscle ups

15 SDHP 95/65


5 Rounds

5 Bent Over Row

ME Foot Elevated Ring Row

Coaches Notes: Muscle Up Skill work, a quick(ish) met-con and some back building. Sounds like a good day! We are focusing on the muscle up and using the accessory work as a finisher. We have been doing a ton of strength work and we want to make sure everyone is building their body awareness as well.

Score: Time to Complete Intensity

Scaling for Intensity

  • Ring Muscle Up → Reduce Reps → Jumping Transition → 5 Pull Up + 5 Ring Dip → 5 Banded Pull Up + 5 Push Up → 10 Ring Row

Sumo Deadlift High Pull → Reduce Weight → Sumo deadlift

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