Monthly Challenge
Daily Burpee Challenge
Pre WOD:
A, Level 1:
EMOM 6 min:
1-2-3 Hip to Bar Progression
Video: https://youtu.be/qWXYiMWDKRw
EMOM 6 min:
3 Low Bar Muscle Up
Video: https://youtu.be/yDWb-dSUwB0
A, Level 2+3:
6 Rounds:
500 m Bike Erg
X Bar Muscle Up
X= 30% of your max rep, then increase reps by 1 each week for the next 4 weeks
B, All Levels:
3 set*5 Tucked Front Levers
Video: https://youtu.be/w6_WNXQJR5A
WOD:
A, 18 min to build:
1 RM Bear Complex
B, PartnerAmrap 15 min:
40/30 Cal Erg
10 Bear Complex 40/25 kg (90/65 lbs)
Complex:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Back Squat
1 Push Jerk from behind the neck
Post WOD:
2-3 sets for quality:
12/12 Elevated Single Leg Hip Thrust RIR 2
6 Glute Ham Raises
Hip Thrust: https://youtu.be/aQDhD8c_M-U
Glute Ham Raises: https://youtu.be/ANLiUEcLI3A
