WOD – Sat, Aug 30
Intent
Warm Up (Checkmark)
General (0:00–7:00):
2 Rounds:
- 10 scap push up
- 10 kip swings
- 10 air Squats
- 3 kipping pull up or scaled version
- :30 Row or Bike
Specific (7:00–22:00):
3 rounds of: (building to workout weight for teams)
- 3 Power Cleans
- 3 Front to back rack transitions (practice getting bar there)
- 5 back squats
Bar muscle up skills
- 3 Jumping bar muscle ups or banded BMU
- Single bar muscle up practice
- 5:00 practice for linking/ progressing Bar muscle ups as a group.
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (25:00–55:00):
Partner AMRAP 30 – Alt. Full Rounds:
9 Back Squat (165/115lb.)
6 Bar muscle ups
12/9 Cal Bike
Goal: 6+ rounds each
Intermediate: 95/65, burpee Pull up (or banded/ jumping BMU)
Baseline: Goblet squat, Inverted row + Push Up (6/6), 9/6 cals
Cool Down (Checkmark)
(55:00–60:00):
2 Rounds:
- :30 Lat Stretch
- :30 pigeon stretch each leg
Team pace day: rotating reps for consistency and team pacing. Encourages shared suffering and fun. The stimulus is designed to come from the floor with the barbell, so adjust loads accordingly so that once the bar is there it remains through the prescribed reps. Higher skill today for bar muscle up especially at the end of a taxing week. Mind your hand care and protect them accordingly from over exposure to friction/tearing. Partner style, go hard and go fast!