Practice Bar muscleups for 6-8 min before the workout:
- jumping
-banded
-Partner
Wod
Amrap 4 / 7 / 10 with 1 min rest between
50 Doubleunders (max 1:00)
40 wallballs (9/6)
30 SA DB hang PC (30/20)
20 burpees over DB (facing)
10 Bar MU
(sc. to banded / Jumping / Jumping C2B)
You start each Amrap at the doubleunders from Zero. Goal is to complete the round in the last Amrap!
In teams of 2
1. Partner A runs 400m
2. Partner B rows (cal)
- switch positions after the run
-goal is to row as many calories as possible (but keep a moderate pace)!
10min var. skill practice
- chosse one skill (preferably Ring or Bar MU, HSPU or Butterfly C2B), that is your biggest weak point and work on weaknesses during the movement and try to correct them in small sets of 1-5 reps
- you can still accumulate some volume by doing a lot of sets of 1-5 reps in that 10min window but the goal is not to do the most reps possible but to still be able to work on and improve your technique! If fatigue is to high, you can not work on technique flaws!
Amrap 3 / 6 / 9 with 1 min rest between
(20 min total)
100 doubleunders
40 wallballs
30 T2B
20 OHS (42,5/30)
10 BMU
Goal is to get further and further from Amrap to Amrap! You start each Amrap at the Doubleunders again!
Ropeclimbs + ring plank (single arm)
Team yoke push
In teams of 2
Amrap8
8 partner medball squats
8 partner Situps
8 burpees (ygig)