Tuesday – 220517

Tuesday – 220517

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

10 rounds for time of (14 min cap):
1 Cluster (185/125)
2 Bar Muscle Ups
3 Box Jumps (24″/20″)
4 Front Rack Lunges (185/125)

FINISHER

3 sets of:
10 Plyo Alternating Single Leg Bridge w/ Double KB Hold
30 second Plank

……….

BURN

In 7 minutes, complete:
21-15-9 of…
Floor Press
Calories on Bike
Max Jump Rope in remaining time

– rest 1 minute –

In 7 minutes, complete:
21-15-9 of…
Goblet Squats
DB Sit Ups
Max Jump Rope in remaining time

– rest 1 minute –

In 7 minutes, complete:
21-15-9 of…
KB Swings
Pull Ups
Max Jump Rope in remaining time

search

WOD