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Tuesday 9/26 WoD

25
Sep

Tuesday 9/26 WoD

SKILL/STRENGTH

FITNESS
Bar Muscle-Up Development
12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Bar Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Bar Muscle-Up
3) Bar Muscle-Up Negative
4) Strict Chest-to-Bar Pullup
5) Strict Pullup
6) Pullup Negative (pronated grip)
7) Piked Assisted Pull-up (pronated grip)

PERFORMANCE
Bar Muscle-Up Development
12:00 Volume Accumulation:

1 Pullover + 1 Bar MU Negative (10 seconds down)

 

WOD

FITNESS
Every 6:00 x 4 Rounds:
Row 250m
15 Toes to Bar
Row 250m

 

PERFORMANCE
Every 6:00 x 4 Rounds:
Row 250m
4/2 Bar Muscle-Ups
Row 250m

SCALING GUIDE
– Row: Athletes who will row slower than a 2:30/500m split should scale distance to 200m. Intensity should be high on both efforts, the goal is for athletes to come into the muscle-ups with the heart rate already fairly high.

– Muscle-Up: Scale for athlete to be able to complete each round in no more than two sets, preferably unbroken. Advanced athletes may scale up to 5/3.

 

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