Thursday – 191003

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SWOD

Bar Muscle Up Drills
1) Strict Chin Over Bar Pull Ups – 3 X 3 reps
2) Chest to Bar Pull Ups – 3 X 3 reps
3) Hip to Low Bar – 3 X 3 reps
4) Hip to Low Bar Muscle Up – practice

Note: These drills are intended to build your overall athleticism. However, you should not attempt Bar Muscle Ups until you can perform a Strict Chest-to-Bar Pull Up.

WOD

For time (16 minute cap):
50 Calorie Row
40 Toes to Bar
30 KB Swings (70/55)
20 Goblet Squats (70/55)
10 Bar Muscle Ups / 20 Strict Pull Ups

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