Monthly Challenge

Daily Short Run Challenge

Pre WOD:

Ring/Bar Muscle Up Benchmark:
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:
12 Ring Muscle Up
12 Bar Muscle Up
4000 m Bike Erg at 2:10/2:25 per 1000 m
12 Bar Muscle Up
12 Ring Muscle Up

WOD:

A1, Within 12 min: 4 sets*6 Power Cleans 70-75%
A2 Between 12-16 min: 2 sets*4 Clean Pull 106%

B, 3-3-4 min Intervals
30/22 cal Erg
Max Rounds of:
4 Sumo Deadlift High Pull 40/25 kg (90/55 lbs)
4 Box Jump Overs 24/20 inch
– Rest 1 min in between sets

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