SKILL
Bar Muscle-up Skill
——ALL LEVELS——
2 x
10 Banded Pullover from Hollow Hold
:20 Superman Hold
10 x
Kip Swings
——THEN——
ADVANCED:
5 x 6 Bar Muscle-up (Catch as High as Possible)
INTERMEDIATE:
EMOM 10 of:
1-3 Bar Muscle-ups
BEGINNER/FITNESS:
Coaches choice of Drills
CONDITIONING:
—————RX—————
E2MOM x 10 (20:00)
ODD Rounds:
30/20 Calorie Machine of Choice (RX+ = 36/24)*
EVEN Rounds:
10 T2B + 100m Farmers Carry @ 2×70/53 (RX+ = 15 T2B)
*Same Machine prescription as last Thursday by design. If possible, try to change the machine that you used OR increase the calorie output (if you didn’t already go RX+)
—————FITNESS—————
E2MOM x 10 (20:00)
ODD Rounds:
1:40 Machine (Cap yourself at 30/20 Calories)
EVEN:
100m Farmers Carry + Sit-ups until the 1:40 mark
