Wednesday – 200226

Wednesday – 200226

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 (20 min cap):
100 Wall Ball Shots (20/14)
75 Abmat Sit Ups
50 KB Swings (70/55)
25 Toes to Bar
10 Bar Muscle Ups

……….

BURN

AMRAP 20 min
Buy in:
65/52 Calorie Row

Directly into AMRAP w/ remaining time…
5 DB Deadlifts (Heavy)
15 Abmat Sit-ups
20 Battle Ropes (lateral Hop slams)

CATEGORIES