CLASS WOD

“Bee’s Knees”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Ring Muscle-Up + Front Squat
On the 2:00 x 6 Rounds:
25% Max Ring Muscle-Ups
7-7-5-5-3-3 Front Squats

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups
10 sets:
1 High-Ring Muscle-Up (foot assisted)

2. Strength
10-8-6-4-2:
C2B Chin-Ups
Ring Dips (2 sec in bottom)
2 x GHD Sit-Ups

3. Prehab
3 sets:
30 sec Scap Pull-Ups
30 sec Scap Pushups
30 sec Prone Dislocates (add weight)

Developing the Pull-Up
1. Strength
5 sets:
3-Position Chin Hold (5 sec/position)
5 Pushups
30 sec Side Plank Raises/side

2. Accessories
3 x 10 Bicep Curls
3 x 10 Tricep Extensions (overhead)
3 x 10 DB Rows



Muscle-Up +
1. Gymnastics Skills
EMOM 12:
(1) 30% Max Kipping Muscle-Ups
(2) 50ft HS Walk (or 30 sec)
(3) 50 Double Unders (or 30 sec)

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