Accessory
Bar Muscle Ups Skill Work
Warm-up skill work: Landing tall with tension – *
– Then –
6 rounds, every 90 seconds complete:
* Advance: 4-7 Bar Muscle Ups
* Moderate: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
* Beginner: 8-12 Ring Rows
WOD
A) 5 EMOM:
5 DB Facing Burpee
Max Alt. DB Snatches (22.5/15 kg)
Directly;
B) 15 AMRAP:
“Team of 2 / IGYG”
12/10 Cal Ergo
10 Toes to Bar
8 Chest to Bar Pull Up (S1; 8 Pull Ups – S2; 10 Ring Rows)
Score: (A kısmı için her iki atletin toplam db snatch sayısı) + (B kısmı toplam rounds +reps)