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, 2 Weighted Strict Pronated Pull
Ups (RIR 2-3)
2, 20 sec Superman+20 sec Hollow
B, Fitness Level Benchmark
Open 11.5
AMRAP in 20 minutes
5 Power Cleans 65/47 kg (145/105 lb)
10 Toes-To-Bars
15 Wall Balls Shots 9/6 kg (20/14 lb, 10/9 ft)
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
