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090224

A) Gymnastics
Bar Muscle Up Prep
4 Positions of the Bar Muscle Up:
Position 1: Jump into Pike                                         
Position 2: Arch                                              
Position 3: Hollow Rock Around                                            
Position 4: Support

Warm Up:                              
Advanced:                                          
5 Reps of Position 1                                       
5 Reps of Position 1 & 2                                             
5 Reps of Positions 1,2 &3                                         
5 Reps of Bar Muscle Ups        

Intermediate:                                     
5 Reps of Position 1                                       
5 Reps of Position 1 & 2                                             
5 Reps of Positions 1,2,&3                                                                                         

Novice:                                               
10 Kip Swings                                     
5 Strict Pull Ups OR 5 Ring Rows          

WOD                                                                
Advanced:                                          
6 EMOM:
3-5 Bar Muscle Ups          

Intermediate: 
6 EMOM:                                
1 Bar Muscle Up + 2 Strict Chest To Bar Strict                                              

Novice:           
6 EMOM:                                
1-3 Box Bar Muscle Ups OR 3-5 Kipping Chest to Bar Pull Ups OR 3 Pull-up Negatives

B1) 6 AMRAP

8R+8L DB Hang Snatch + 8 Box Jumps

Rx; 22.5/15 kg – 60/50 cm

2 DK Dinlen

B2) 6 DK AMRAP

12 American Kettlebell Swing + 12/10 Cal Ergo

Rx; 24/16 kg

C) Core

5 Sets

12 V-Up + 10 Hallow Rocks + 8 Crunch

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