Pre WOD:
Bar Muscle Up Progression+Pull Strength
A, Bar Muscle Up progression
Level 3:
30 Bar Muscle Up for time
Every break=1000 m Bike Erg
Level 2:
Every 2 min for 10 min:
X Bar Muscle Up
Level 1:
EMOM 10 min
1, 2 Hip to Bar https://youtu.be/qWXYiMWDKRw
2, 3 Low Bar Muscle Up https://youtu.be/yDWb-dSUwB0
B, Pulling Strength Progression:
3 sets*5 Weighted Supinated Pull Up (rir 2)
L 1: Do assisted or feet assisted Pull ups
WOD:
A, Front Squat:
4 sets*3 reps
Build from 75% to today’s RIR 2
B, AMRAP 15 min:
2 Wall Walks
4 Alt Front Rack Reverse Lunges 50/35 kg (110/75 lbs)
6 Push Press 50/35 kg (110/75 lbs)
12 Toes to Bar
Post WOD:
Lower Body Accessories Week 1/5
2 Rounds for quality:
8/8 KB Leg Extension
Rest 30 sec
6 Reverse Nordic Curl
Rest 30 sec
6 Nordic Curl/GHD Raises
Rest as needed between rounds
KB Leg Ext: https://youtu.be/wuKMsYvXDNc
Rev Nordic: https://youtu.be/e9qyCyqhJCc
GHD Raises: https://youtu.be/eui8NxdidC4
