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