WOD – Fri, Oct 3
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 jump rope
2 rounds:
- 10 kip swings
- 10 ring rows
- 10 push-ups
- 10 jumping pull-ups
Specific Warm-Up (8:00–15:00)
5 kip swings
5 banded pull-overs (hollow position lying on floor, band on rig over head)
3 jumping BMU transitions or banded BMU
2 full BMU or progression
Skill Work (17:00–22:00)
EMOM x 5
3-7 Bar Muscle-Ups or scaled progression (Meant to be intentional practice, don’t pick a rep scheme or scale that promotes too much fatigue as we will do that in the WOD)
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (30:00–44:00)
AMRAP 12:
3 Bar Muscle-Ups
6 Dumbbell Snatches (alt, 70/50)
9 Burpees Over Dumbbell
Goal: 7+ rounds
Intermediate: jumping BMU, 50/35
Baseline: jumping pull-ups, 35/25, no burpee jump
Cool Down (Checkmark)
(44:00–54:00)
2 rounds NFT:
- 2x max reps strict banded pull up (10 minimum)
- 2x max reps Banded push up or regular or kneeling (10 minimum)
- 2x 10 prone snow angels
Does this look and feel like last week? It should. With a reduction in reps per round and overall work time, it is a chance to improve upon what you accomplished last week. The goal is to come out of these next couple weeks better at bar muscle ups, and more confident with them under fatigue. Gymnastics progressions to improve bar muscle ups! How many people can we help get their first ever? Or perhaps their first sets strung together? We mix modals again today, similar to a fast cyclical triplet that is Open style. Scale so that you can move from movement to movement without a ton of big stoppage. The DB load should feel challenging today but still be cyclical with quick singles if not touch and go.