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:
Every 7 min for 28 min (4 Rounds):
For Time:
40/30 Cal Erg
4 Wall Walks
10 Hang Squat Cleans 50/35 kg (110/75 lbs)
Cap/round 5 min
Post WOD:
Lower Body Accessories Week 3/5
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
Increase either by rep or movement quality from last week
