Tuesday, 12 November 2024

Bar Muscle Ups: Week 5

Warm-up skill work: Core to Extremity

- Then...

6 rounds, every :90 complete:

Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up

Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground.

Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)

Conditioning:

AMRAP 8:

2-4-6-8…

Handstand Push Ups

4-8-12-16…

Pull-ups

- Rest 4:00, then...

For Time

“Erase your reps” (start where you left off and go in reverse)

- Score is Part 1. Comment with your time for Part 2.