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
WOD
"Detroit Pistons"
Teams of 2 For Time:
800m Run (Together)
30 Muscle Ups
800m Run (Together)
30 Snatches 135#/95#
800m Run (Together)
30 Clean and Jerk 135#/95#
800m Run (Together)
WOD
"12 Days of Christmas"
For Time:
1 Rope Climbs (Scale 3 Strict Pull Ups)
2 Squat Clean 155#/105#
3 Muscle Ups (Bar or Ring)
4 Burpees
5 Deadlifts 155#/105#
6 Pull Ups
7 V-Ups
8 Wall Balls 30#/20#
9 Box Jumps 24"/20"
10 Back Rack Lunges 155#/105#
11 Handstand Push Ups
12 Thrusters 155#/105#
Strength
Back Squat 1x1
12:00-15:00
Heavy Single Back Squat
WOD
"June Carter"
15:00 AMRAP
2 Muscle Ups (Scale 2x Chest to Bar)
2 Back Squats 185#/125#
30ft Handstand Walk (15 feet out and back) (Scale 2 Wall Walks)
*Add 2 reps to the muscle-ups and squats every round
