Monthly Challenge

Daily Short Run 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:
E2MOM for 12 min
1, X Ring Muscle Up
2, X Bar Muscle Up

X= 4+ reps in reserve where you can keep an efficient technique for each rep

WOD:

A, EMOM 6 min:
1, 3 Weighted Strict Pronated Pull Ups (RIR 3)
2, 20-30 sec Hollow Rock

B, 3 Rounds: (A-B-A-B-A-B)
A, 3 min Amrap:
15/12 Cal Erg
2 Wall Walks
Rest 1 min
B, 3 min Amrap:
5 Toes to Bar
20 Double Unders
– Rest 1 min

Post WOD:

60 min Zone 1-2 on Optional Erg/Run

* This can be placed any day of the week as a separate session