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
* increase rep by 2 from last week if you did this workout
Level 2:
Every 2 min for 10 min:
X Bar Muscle Up
Either increase by 1 rep or by 1 interval if you did this last week
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
* Increase weight from last week by 0.5 kg
WOD:
Partner Workout:
AMRAP 15 min (every other round):
9 Wall Balls 9/6 kg (20/14 lbs)
30 Double Unders
Rest 3 min
AMRAP 10 min (every other round):
9 Box Jump Overs (step down)
6 Med Ball Box Step Overs 24/20 inch, 9/6 kg (20/14 lbs)
Rest 3 min
AMRAP 5 min:
Max Partner Wall Balls (Ping Pong)
Post WOD:
Saturday Mobility Session:
Follow along the Hip Mobility Protocol from Coach Henrik:
https://youtu.be/KeIeZhi18q4
