Friday – 210806

Friday – 210806

SWOD

Bar Muscle Up Drills
1) Strict Chin Over Bar Pull Ups – 3 X 3 reps
2) Chest to Bar Pull Ups – 3 X 3 reps
3) Hip to Low Bar – 3 X 3 reps
4) Hip to Low Bar Muscle Up – practice
Note: These drills are intended to build your overall athleticism. However, you should not attempt Bar Muscle Ups until you can perform a Strict Chest-to-Bar Pull Up.

WOD

15-12-9-6-3 for time of (17 min cap):
DB Snatch, right arm (50/35)
DB Snatch, left arm (50/35)
Bar Muscle Up

……….

BURN

4 rounds not for time of:
10m Prowler Push
10m Reverse Sled Drag
10 GHD Sit Ups
10 Weighted Hip Extensions

CATEGORIES