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Tuesday September 4th


Tuesday September 4th

Warm Up,
3 Rounds
200 meter row, 10 wall balls

Long wod today, especially if you were here yesterday. No strength, plus we are deloading from squats and milk.

Strength/Skill- spend 15-20 minutes learning muscle up progressions and drills. Not close to muscle up.. or dont have a pull up.. no problem… work on the negative part of pull ups or strict banded pull ups.

*If you don’t have muscle ups, practice this.

If you have kipping muscle ups, but not strict. Practice this as strict as you can.. raise the rings if you are close.

Or… l sit muscle ups from the ground on a set of low rings



*Athletes with muscle ups, practice your strict muscle ups.


For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups

Men: 20-lb. ball
Women: 14-lb. ball

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CrossFit WOD 180227 Tips With Rory McKernan
The Wall Ball
The Muscle-Up
• Read: The Muscle-Up

Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
For time:
Row 1,500 meters
50 wall-ball shots
20 ring rows

Men: 10-lb. ball
Women: 6-lb. ball

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