Monthly Challenge
Daily 15 min Squat Challenge
Pre WOD:
Ring Muscle Up+ Pull Strength
A,
Level 1:
EMOM 9 min:
1, 3 Feet Assisted Ring Muscle Up
2, 10 Perfect Ring Swing
3, 5 Jumping Ring Muscle Up
Level 2:
8 Rounds for time:
1-2 Ring Muscle Up
500 m Bike Erg
Level 3:
5 Rounds:
500 m Bike Erg
5 Ring Muscle Up Complex
RMU Complex= 1 TTR+1 Ring Muscle Up+1 Ring Dips
B, E3MOM for 9 min:
6 Weighted Pull Ups RIR 1
* Adjust to No Weight/Negative if needed
WOD:
A, Front Squat:
3 sets*8 reps Front Squat 70% / RIR 1-2
B, 3 sets:
3 min Amrap:
3 Deadlifts 50/35 kg (110/80 lbs)
3 Hang Power Cleans 50/35 kg (110/80 lbs)
3 Front Squats 50/35 kg (110/80 lbs)
3 Wall Walks
– Rest 2 min between sets
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
