Work hard…play hard.
Skill Work
12min Bar Muscle-up Skill Work
* Spend 12 minutes working on bar muscle-up skills and drills (see video below)
WOD
Every 90sec for 18min:
Station 1: 3-5 Unbroken Bar Muscle-ups
Station 2: 3 Hang Squat Clean (Across)
Station 3: 15 GHD Sit-ups or 20 Abmat Sit-ups
* The goal for today’s WOD is lower intensity practice work. Those who have bar muscle-ups should focus on stringing reps together (3-5 reps), but never go to failure. If you don’t have bar muscle-ups we will be scaling to ring rows, strict pull-ups, or bar muscle-up transitions (not kipping pull-ups). The hang squat clean should be done as SINGLES with a moderate weight, focusing on technique. Athletes should work for AT MOST 45 seconds at each station.
