WOD
“Skillz”
3 Rounds for time:
100 Double unders
10 Muscle ups

CLASS PLAN

**INTRO (Minute 0-3)**

*STIMULUS*
Total time: 8-15 Minutes

*White Board Brief:*
Today is going to be a different type of stimulus than usual. For those of use that will be able to perform 100 double unders in under 2 minutes and complete 10 muscle ups in consistent sets of 5, or 3’s and 2’s with minimal rest between reps, this should be an 8-12 minute effort. However, if we are still working towards our double unders and or muscle ups, today is our chance to practice with a little higher heart rate. Think of it as a skill development day! Even if we do not yet have these movements, depending on our current capacity, we will get in some attempts and give you the opportunity to get some coached practice sessions in! In order to make sure we are moving safely on the rings, we require that if you are attempting full muscle ups today that you have 5 strict pull ups and 5 strict ring dips as we want to keep the shoulder safe in our kip and make sure that we can stabilize ourselves on the rings.

*Modifications*
1. Double unders
– If we have 5-10 double unders at a time, but are working towards bigger sets, accumulate 60 total for today
– If we are working towards double unders and single unders are easy, perform 50 atttempts each round, doesn’t matter if you don’t get one
– If we are still working on stringing efficient singles, accumulate 50 total each round
– If we are unable to jump rope due to injury, ski erg 30/25 calories

2. Muscle up
– If we can string together 1-3 muscle ups but then need to break, perform 6 each round
– If we have 5 or more consistent strict pull ups, 5 or more consistent strict ring dips, and have been performing some type of transition for our last muscle up scales, perform 6 quality attempts each round, resting :30 between each, focusing on bringing hips to the rings
– If we are still working towards strict pull ups and dips, perform challenging transitions today that allow us to make a hard pull to the rings while maintaining the false grip and pulling the rings to our sternum.

**GENERAL WARM UP (Minute 4-11)**
EMOTM – 6 Minutes
Minute 1: :20 max effort ski erg
Minute 2: 20 ab-mat sit ups
Minute 3: 20 GHD hip extensions or banded good mornings
Minute 4: :20 max effort bike
Minute 5: 20 PVC pass throughs
Minute 6: 20 hollow rocks

**SPECIFIC WARM UP / Double under (Minute 13-16)**

FOCUS: slow jumps, fast hands:

(A) with no rope, :30 jump and double tap legs
(B) 2 minutes of double under practice
– for advanced athletes, practice triple unders

**SPECIFIC WARM UP/Muscle up (Minute 18-26)**

(1) Prove It! (1 minute)

= To perform muscle attempts, perform 5 strict ring dips, then 5 strict pull ups. If we are still working towards attaining this capacity, you don’t need to!

(2) Technique work (4 minutes)

(a) For those with 5 strict ring dips and 5 strict pull ups, perform 3 sets of 1 L-muscle attempt (FOCUS: Lean back, pull fast, sit up fast). + 1 high ring kip. (FOCUS: arms stay straight, hollow body maintained, squeeze butt to hips as close to rings as possible)

(b) For those working towards our first strict pull up and/or dip:

3 sets of 2 false grip ring row + 1 transition – FOCUS: knuckles together, pull to sternum, pause in dip before pressing out

(3) 3 reps or attempts of each scaling option (2 minutes)

COACHES: make sure to help clean people up and if people are far away from getting hips to rings, scale them to a more challenging transition for the day

**BREAK (Minute 27-29)**
– Eye black
– Bathroom
– Water

**WOD (Minute 30-45)**
“Skillz”
3 Rounds for time:
100 Double unders
10 Muscle ups

**Overtime (Minute 45-50)**
For quality:
75 GHD hip extensions
– If we are still working on capacity on the GHD, scale the reps down to 40
– If we are still working towards being more comfortable on the GHD, perform 10 total and complete the other reps holding a plate across the chest and performing good mornings

**COOL DOWN (Minute 53-60)**
2 rounds:
Roll calfs :20/leg
Roll triceps :20/arm
:30 down dog, switch weight between each foot