Pre WOD:
B, Bar Muscle Up Practice:
Level 1:
EMOM for 12 min:
1, 1-3 Hip To Bar Practice
2, 5 Jumping Bar Muscle Up
3, 3 Low Bar Muscle Up
4, 3 Attemots handstand Walk to Wall
Level 2:
EMOM for 10 min:
1, 1-3 Bar Muscle Up
2, 10 meter Handstand Walk
Level 3:
6 Rounds for time:
6 Bar Muscle Up
20 m Handstand Walk (10+10 m)
10*10 m Shuttle Runs
WOD:
A, Capacity Strength EMOM 12 min:
1, 12 Deadlift 70%
2, 15 sec Ring Support
3, 6 Weighted Push Ups RIR 2
4, 15 sec L-sit
B, Amrap 12 min
10 Hang Power Clean 50/35 kg
10 Front Rack Reverse Lunges 50/35 kg
10 Reverse Burpee
– Rest 30 sec between rounds
Post WOD:
OH Stability+Lunges:
3 set*10 meter Double KB Overhead Walking Lunges
– Build up as heavy as possible but within unbroken sets
– Goal is to build heavier than 2 weeks ago
