Pre WOD:
Bar Muscle Up Progression+Pull Strength 7/8
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:
Partner Workout Teams of 2:
AMRAP 32 min:
30 Power Snatch 50/35 kg (110/75 lbs)
30 Burpee Over Bar
30 Back Rack Reverse Lunges 50/35 kg (110/75 lbs)
30 Toes to Bar
Post WOD:
Biceps/triceps 2/4
21-15-9 reps of:
Barbell Biceps curls
DB Skull Crusher
*rest as needed
(increase weights or reduce rest times from last week)
