Wednesday 20200610

This might be the winner for Workout of the Week! We’ve got time at the beginning of the day to work on our monkey skills (hanging around on the bar!), and then we get into a fun workout messing around with the KB in a few different ways! In the Skill session, we are laying out options for you, and setting you up in designated stations based on what you’d like to work on today!

In the workout, you are going to get a heavy dose of KB work as well as a solid amount of time hanging from the bar- we want to make sure everyone is ready and set up for success here! Take time in the warm-up to prime the shoulders for static and dynamic movement, and review the Front Rack Hold for the Walking Lunges. We will have scaling options for the Bar Muscle Ups- for those that cannot perform BMU but still want to work on them, We will provide a scaling option that will allow you to get through a modified rep scheme: 9-6-3, or even 4-3-2.

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Scap Push-Ups

10 Scap Pull-Ups

10 Moose Antlers/Arm

10 KB Deadlifts

20 Walking Lunges

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Bar Muscle-Up or Pull-Up Skill

(No Measure)

Workout

Metcon (Time)

FOR TIME

15 Bar Muscle-Ups or 15 Burpee Pull-Ups

20 Single Arm KB Front Rack Walking Lunge (53/35)|(35/26)*

50 Russian KB Swings

12 Bar Muscle-Ups or 12 Burpee Pull-Ups

20 Single Arm KB Front Rack Walking Lunge

50 Russian KB Swings

9 Bar Muscle Ups or 9 Burpee Pull-Ups

*Perform all 20 reps alternating legs. Perform 10 reps with the KB in the front rack on the right side followed by 10 reps on the left side.

(Score is Time)

Finisher

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK…

Max Cal Bike or Row

(Score is Reps)

Posted in WOD

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