WOD

Dec 15, 2017

 

a) WARM UP:

  • Row for 2 mins

3 Rounds

  • 10 air squats
  • 10 jumping jacks
  • 10 mountain climbers – foot outside hand
  • 10 beat swings

Then, grab a bar and warm up the back squat

b) STRENGTH:

BACK SQUAT + BAR MU: E2MOM x 5 Rounds:

2 Back Squats + “X” Bar Muscle-Ups + 2 Back Squats

  • Set #1 (On the 0:00) – 70% of 1RM Back Squat
  • Set #2 (On the 2:00) – 73%
  • Set #3 (On the 4:00) – 76%
  • Set #4 (On the 6:00) – 79%
  • Set #5 (On the 8:00) – 82%

Level 3 – 4 Bar Muscle-Ups (for those with 8+ Bar MU, unbroken)

Level 2 – 3 Bar Muscle-Ups (for those with 6+ Bar MU, unbroken)

Level 1 – 1-2 Bar Muscle-Ups

**If we are training towards our first bar muscle-up, complete these as 4 C2B Pull-Ups OR 4 jumping bar muscle ups per round, banded as required.

c) WOD:

  • 50 burpees for time!  Happy bday Erane!

** to an 8” target above reach

 

d) FINISHER:

Every 30 seconds x 7 mins (14 rounds):

  • 5 reverse bar pulls
  • 5 bicep curls (empty bar)

 

e) POST-WOD RECOVERY:

  • Pigeon pose and couch stretch – 2 mins per side
  • Roll calves/achilles
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