Pre WOD:
Bar Muscle Up Progression+Pull Strength 8/8
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 30 min:
45/36 Cal Erg
60 Wall Balls 9/6 kg (20/14 lbs)
45 m DB Overhead Walking Lunges (7.5 m segments) 22.5/15 kg (50/35 lbs)
30 Pull ups
Post WOD:
Lower body accessory 3/6
E90SEK 13:30 min (3 Rounds)
1: 10+10 Copenhagen Lifts
2: 12 Tibialis Raise + 6+6 SL Calf Raises with DB, pick weigth
3: 16 Jumping Lunges
