Pre WOD:
Bar Muscle Up Progression+Pull Strength 6/8
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:
E2MOM 36 min (3 Rounds):
1, 30/24 Cal Row
2, Max Burpee Over Rower
3, Rest
4, Max Double DB Man Makers 2*22.5/15 kg (50/35 lbs)
5, Max Meter DB Farmers Carry 2*22.5/15 kg (50/35 lbs) (7.5 m segment)
6, Rest
*1 Man Maker = Renegade Row + Push Up on each side, then 1 Clean + 1 Thruster
Post WOD:
Alternating Tabata for 16 Sets (8 Rounds) (1/6):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Take rests as needed, but the clock does not stop.
