Wednesday
Warm-up
Warm-up
AMRAP x 5 MINUTES
30 Single Unders*
12 Reverse Lunges
10 Scap Pull-Ups
6 Kip Swings
30 Single Unders*
12 Reverse Lunges
10 Scap Pull-Ups
6 Kip Swings
*Switch to Double Unders at halfway.
Skill
Metcon
EMOM x 10 MINUTES
Min 1 – :40 Pistol Squat Practice*
Min 2 – 2-4 Reps of Bar Muscle-Up Practice**
Min 1 – :40 Pistol Squat Practice*
Min 2 – 2-4 Reps of Bar Muscle-Up Practice**
*Pistol Squat Options…
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat
**Bar Muscle-Up Options…
Hips to Bar Kip Drill
Jumping BMU (Focus on Transition)
1 Kip Swing + 1 Hip to Bar + 1 BMU
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders
*14 Alt. Pistols Optional
(Score is Time)
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up
