WOD – Fri, Jan 24
Intent
Warm Up (Checkmark)
10/7 Cal Row
5 inch worm
10 air squat
3 rounds
________
10 light DB strict press
10 light DB bent row
10 light DB cuban press
2 rounds
Strength/Skill (Weight)
Bar muscle up skills and drills
10-15 minutes of practice!
- Kipping swings
- Hip to bar swing
- Glide kip practice
- Jumping bar muscle ups
- Banded bar muscle up
- Bar muscle up attempts/ multiple reps
___________
2-3 sets
3 Deadlift
3 Front squat
3 Light squat clean
Building to workout weight.
Conditioning (Time)
RXconditioning:
45/40 cal row
30 squat cleans (135/95lb.)
30 bar muscle ups
For time
*12:00 time cap
Intermediate:
45/40 cal row
30 squat cleans (95/65lb.)
30 burpee chest to bar pull up (or banded BMU)
For time
Baseline:
30/20 cal row
20 squat cleans (10/5lb. DB’s) or Medball cleans
20 inverted row + 20 push up
For time
Cool Down (Checkmark)
3×10 Alternating plank row
Rest as needed.
Refine your bar muscle up skills just before we attack the chipper today. This workout has quite the Open feel, with the movements getting progressively more complex as we advance. The goal is to select the proper weight of the barbell that allows you to be consistent at the barbell with singles, but if coach asked, you could actually do 5 or more touch and go reps of the lift. If you can do bar muscle ups but not many, then today is a great day to simply reduce the number of reps or try to do as many RX’d as possible then have the scale in mind that allows you to finish in reasonable time.