Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
Level 1:
EMOM 12 min:
1, 3 Hip to bar
2, 5 Low Bar Muscle Up
3, 10-20 sec Deep Ring Support
Try to increase time on Deep Ring Support each week. Start by assisting with your feet on the floor if needed
Level 2:
E2MOM for 12 min
1, 1-3 Ring Muscle Up
2, 1-3 Bar Muscle Up
Try to either increase reps or to get better form each week
Level 3:
For time:
10 Ring Muscle Up
10 Bar Muscle Up
4000 m Bike Erg at 2:10/2:25 per 1000 m
10 Bar Muscle Up
10 Ring Muscle Up
WOD:
A1, Within 12 min: 4 sets*5 Power Cleans 70-75%
A2, Between 12-16 min: 2 sets*4 Clean Pull 104%
B, Fitness Level Benchmark ”Helen”
3 Rounds for time:
400 m Run
21 American KB Swing 24/16 kg (52/35 lbs)
12 Pull Ups
Cap 15 min
Post WOD:
EMOM 9 min:
1, 12/12 SA DB Seated External Rotation
2, X Sec L Sit
3, 30 sec Passive Supinated Hang
X= Lowest sec on any round. Stay where you know you will be able to increase time each week
