2-7-17 TUESDAY

WARM UP
600 m run
3X
20 sec Hold on top of pull on rings w/feet elevated on box holding at top of Pull
20 Sec Hold at bottom of dip on barbell
20 sec Plank Hold
10 step ups
10 Wallballs
SKILL WORK
EMOM x 10 minutes
7 Muscle Ups
*Pick a number of muscle ups based on your capacity for muscle ups. If you can do 30 in 10 minutes then pick 3 or 4 EMOM. If you can do 60 in 10 minutes, pick 6 or 7 EMOM, etc…
**IF YOU CANT DO MU…THEN DO
STRICT PULL UPS &
STRICT DIPS ADD WEIGHT TO MAKE IT MORE CHALLENGING
WOD

21-15-9-6-3
Dumbell Thrusters 50/30#
Burpee Box JUMP 24/20”
maybe something like this for an open workout… what’s your take on it?

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s