05/08/2020

Warm-up
Warm-up
3 Rounds x
7 Air Squats
7 Push Ups
7 Ring Rows
+
3 Rounds x
15 Jumping Jacks
10 American KB Swings
5 Box Jumps

Skill
Metcon
Skill Work: Pull Up or Bar Muscle Up
– 10 min to work on basic mechanics of whichever skill you want to work on.
– Focus on Kipping instead of Butterfly pull ups for those needing to learn pull ups from scratch
– Focus on Butterfly pull ups if you just need to prime good, quick movement
– Bar Muscle Up skill for those that are already in good control of butterfly and C2B pull iterations.

Metcon
Metcon (Time)
WOD 1:
For Time (10 min Cap)
9 Pull Ups
18 Thrusters @ 95/65
15 Pull Ups
12 Thrusters @ 135/95
21 Pull Ups
6 Thrusters @ 165/115

If you finish the workout under 7 min, go on to WOD 2
If you finish the workout under 10 min, go to WOD 3 (it’s an inverse of WOD 1)
If you don’t finish the workout in 10 min or only want to do one WOD today, go to the Accessory Work

You CAN scale the WOD to lighter weight and ring rows. If you do so, WOD 2 can be lighter and use Pull Ups, and WOD 3 would replicate the movements/weights as in WOD 1.

Metcon (Time)
Do this WOD immediately after the 10 min Cap of the first workout if you finished it with more than 3 minutes of rest.

WOD 2:
For Time (10 min Cap)
6 Bar Muscle Up/12 C2B
5 Thruster @ 185/135
4 Bar Muscle Up/8 C2B
3 Thruster @ 205/145
2 Bar Muscle Up/4 C2B
1 Thruster @ 225/155

Metcon (Time)
Do this WOD immediately after the 10 min Cap of the first workout if you finished it with less than 3 minutes of rest.

WOD 3
For Time (10 min Cap)
6 Thruster @ 165/115
21 Pull Ups
12 Thruster @ 135/95
15 Pull Ups
18 Thruster @ 95/65
9 Pull Up

Accessory
Metcon
2 min on / 1 min rest x 3
Max Reps Unbroken Pendlay Row (medium wt)
Max Reps Bicep Curl (can be broken)
+
3 Rounds
20 GHD Sit Ups
3 Rope Climbs
+
2 min on/ 2 min rest x 3
Max Effort Chin over bar flexed arm hang
Max Reps Ring Rows