Blog Search

1/5/22

By: 0

Warm Up:

Every 2 min for 3 sets:

  • 100m Sprint on Rower

Skill:

Bar Muscle Up

  • Lat Prayer
  • Bar Swing
  • Hips to Bar
  • Banded Transition drill
  • Jumping Bar Muscle Up
  • Banded Bar Muscle up
  • Bar Muscle Up

Conditioning:

Partner WOD – 16 min AMRAP:

  • 60 Double Unders
  • 20 Single Arm DB Hang Clean & Jerks
  • 2 Bar Muscle Ups/Burpee Pull ups

Add 2 Bar Muscle Ups/round

Split the reps