WOD – Fri, Sep 26
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–10:00)
- :30 row
- :30 Bike
- :30 lateral shuffle (25ft./25ft.)
3 rounds
Then:
2 rounds of:
- 10 kip swings
- 10 scap pull up
- 10 scap push up
- 5 jumping pull-ups
Specific Warm-Up (8:00–28:00)
- 6-10 reps of jump to swing (Don’t like this video?)
- 2x 3-5 bar muscle chair swing (Don’t like this video?)
- 2x 2-5 jumping BMU transitions (Don’t like this video?)
- 3-5 banded BMU practice
- 5:00 full BMU practice/linking or progression
Snatch/Burpee Prep:
- 5 Single arm DB Deadlift each side
- 5 Muscle snatch each side
- 3 Power snatch each side
- 3×4 Alternating DB power snatch building to workout load
- 3 Hip down push up
- 4 Burpee with lunge up
- 4 Burpee with hop up
- 4 Burpee lateral over dumbbell (workout speed)
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (30:00–45:00)
AMRAP 15:
- 5 Bar Muscle-Ups
- 6 Dumbbell Snatches (alt, 70/50)
- 9 Burpees Over Dumbbell
Goal: 7+ rounds
Intermediate: scale BMU back in reps to 2-3 or, jumping or banded BMU, 50/35
Baseline: jumping pull-ups, 15/10lb., no burpee jump
Cool Down (Checkmark)
(47:00–60:00)
- 2:00 easy row or bike
3 rounds NFT of:
- 10 Prone snow angels
- 12 DB Floor press (light/ moderate)
- 12 DB Bent Row (same as pressing load)
Develop BMU skill and apply in a mixed modal setting! Goal is to have a few first bar muscle ups, and perhaps some new personal bests as a big set during practice/training time! DB load is heavier than normal for an RX workout, goal is to pick something you can do smoothly without a lot of pausing or stopping once you start each set.