WOD Wednesday 2nd Sept
1) BAR MUSCLE UP WARM-UP Drills
- Shut the shoulder
- Kip Swing
- Negatives
- High C2B Singles
- Transition Drills
2) FOR TIME:
10-8-6-4-2
Bar Muscle Up (scale to 5-4-3-2-1 BMU OR 2 cal bike/rower per BMU)
C2B Pullup (pull-up, jumping pull-up)
Pull-Up (ring pull)
after each 10-10-10, 8-8-8 etc do 10 burpee box jump overs 24/20"
PLUS: EMOM 10 Empty Bar Press 20/15kg (must be able to do 10 unbroken. Scale to push press if needed, scale to 10kg bar if needed.)

144 views0 comments