General
2 shuttle run
5 banded pass through
3 inchworm
6 high knee shin up
3 rounds
Specific
10 hollow rock
10 Superman
5 Kip swings
3-5 strict pull up or ring row
3-5 Kipping or banded pull up
3-5 chest to bar or banded
2-3 jumping bar muscle up
Bar muscle up practice (free, banded, jumping )
50ft. Walking lunge
Primer:
1 shuttle run
2 bar muscle up
6 walking lunge steps
5 chest to bar pull up
6 walking lunge step
2 BMU
1 shuttle run
RXconditioning
10 shuttle run
15 bar muscle up
100ft walking lunge
45 chest to bar pull up
100ft walking lunge
15 bar muscle up
10 shuttle run
For time
Goal sub 12:00 / cap 15:00
Intermediate
10 shuttle run
15 bar muscle up (banded or jumping)
100ft walking lunge
45 chest to bar pull up (banded)
100ft walking lunge
15 bar muscle up (banded or jumping)
10 shuttle run
For time
**consider scaling volume of gymnastics if there is opportunity to keep movement RX’d.
Baseline
5 shuttle run
15 inverted row
15 bar dip (leg supported)
30ft walking lunge
25 leg supported chest to bar pull up
30ft. walking lunge
15 inverted row
15 bar dip (leg supported)
5 shuttle run
For time
100 V up for quality but in as big of sets as possible (scale volume down if can’t do 20+ in a row without rest)
Today isn’t too unlike yesterday in that it is categorized as a chipper, but this one is out and back again. The goal is to manage the grip/hanging fatigue that will accumulate in the bar muscle up, and chest to bar pull up. There is running and lunging present that will allow for high heart rate and the focus there is to keep moving, but not too fast. No reason to rush to the rig to just stand still! Find the pre WOD time as valuable as possible for improving your hanging skills in the BMU and C2B pull up, then with your coach, decide best scaling measures to hit the stimulus!