Warm-up
10 minutes of Rowling
Round 1 – air squats
Round 2 – sit-ups
Round 3 – push-ups
Round 4 – strict pull-ups or ring rows
Round 5 – burpees
Mobility
Banded shoulder stretch
Skill
The bar muscle up
Here you go. Progressions, progressions, progressions.
In order to achieve a bar muscle up, you must have the prerequisite strength; 3 strict C2B and 3 strict ring dips. If that is within reach, working on the kip and pull would be most beneficial. If that strength is still being built, play with the kip, work through the jumping bar muscle-up, but most importantly work on the strength.
WOD
“Call it a Suggestion”
30 min AMRAP
Partner WOD
5 bar muscle ups
7 front squats (135/95#)(115/75#)
9 box jump overs
12/10 cals AB
Pacing for this workout is going to be extremely difficult because each rep scheme is really short and won’t take up much time. Really focus on slowing down and moving through each movement with unbroken sets. But don’t rush into the next exercise, keep your heart rate down and keep breathing.
If you need to scale the bar muscle ups in the WOD; sub 5 hard pulls (C2B, pull-ups or ring rows) and 5 hard pushes (ring dips, box dips or push-ups)
Remember, everyone jumps today.
