Swing set

20 min AMRAP:

400m Run
9 Box Jump Overs, 24/20″
8/arm Single Arm Thrusters, 50/35lbs
7 Ring Muscle-ups

WODprep Strategy Top Tips

Warm-up (10 minutes): Warm up the squatting pattern or the thrusters. This will also help get your run warm. Do this with some good morning squats, box stepovers, and perfect stretches. 

Stimulus: Aerobic Capacity 

Strategy: We’re going for longer today. Come out the gate moving smoothly, knowing that you’ll be cooking for 20 minutes today. All movements should be paced, but the rep scheme is low enough to try to push for unbroken sets. Outside of the Bar Muscle-ups, you should aim to break those up if you need to in order to keep the pace steady.  

• Box Jump Overs-  For the Box Jump Overs, Stay low and steady to the box, using a squatting pattern to catch on the box. Try and turn while still on the box, and land at an angle. 
  
  
• Single Arm Dumbbell Thrusters- With the movement being single arm thrusters, you can make sure to try and hold onto all of the reps. Keep feet planted into the ground, and drive through your legs to drive the dumbbell overhead.
  
  
• Ring Muscle Ups– We have Ring Muscle-ups today, so the focus here should be completing your reps with solid form and not too much effort. Stay tight and patient in your kip as you rise out of your hollow, and a quick but powerful snap of the hips should be utilized to turn over on the rings. Keep your arms in tight as you drive your legs down to catch and drive out of the dip to lockout. 

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