Strength/ Skill
ON AN 8:00 CLOCK...
Kip Swing + Bar Muscle Transition Work
Freedom (Advanced) - Ring Muscle-Ups or Kip Swing + High Box Bar Muscle Up Transition
Independence (Intermediate) - Kip Swing + Low Bar Muscle Up
Liberty (Beginner) - Low Bar Muscle Up Transition
*Build off of 9/24 BMU session
WOD
"JASON"
FOR TIME
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups
Strength
EVERY 2:00 (4 SETS)
5 Tempo Bench Press (:03 Negative + :01 Pause at Bottom)*
*Start at Light-Mod (RPE 6) and Build in Small Jumps
(Score is Heaviest Weight)
WOD
"STRICT CINDY"
20:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)
WOD
TEAMS OF 2
5 SETS (Each/1:1)
3:00 AMRAP
3 Power Snatch 155#/105#
6 Lateral Burpee Over Bar
12 Air Squats
(Scored by Rounds + Reps Each Set)
Strength
Back Squat 6x2
Every 1:30 x 6 sets
2 Back Squats @ 65% OR RPE 6
*fast out of the hole!
WOD
"Gene Autrey"
15:00 AMRAP
50/40 Calorie Row
50 Air Squats
(Scored by Rounds + Reps)
