WOD for Monday, July 13:

SKILL:

Bar Muscle Up Skill Progressions


Complete 4-5 sets of 2-3 reps of:

  • Strict T2B

  • Hip to bar or bar muscle up

  • Forward roll to hang (only applies to BMU)

Then:

4 Round Alternating EMOM (12 minutes)

  • Double unders

  • Muscle up Progression

a) 6-10 knee raises (Tempo)

b) 2-5 jumping bar muscle ups

c) 2-5 bar muscle ups

  • Supine Chinese Plank


MetCon:

4 - 2 min sets, 1 min rest between sets (11min)

AMRAP:

  • 8 DB Devil Press (35/50)(25/40)

  • 10 Pull ups

  • 12 Wall Balls


(Begin each 2 min set where you left off.)


Vic doing a bar muscle up, to forward roll, to hang!




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