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
Power Clean & Jerk 1x1
EVERY 1:00 (5:00)
5 Power Clean and Jerk (light)
-straight into-
EVERY 1:00 (5:00)
3 Power Clean and Jerk (moderate)
-straight into-
EVERY :30 (5:00)
1 Power Clean and Jerk (heavy)
WOD
"OCTOBER MONTHLY CHALLENGE"
15:00 AMRAP
Max Box Step Ups 20"
(Scored by Total Reps)
*If you are planning to use a weighted vest/ruck for Chad, you should use that weight today.
Baby coach emilio
WOD
IN TEAMS OF 2...
6 ROUNDS FOR TIME
400m Run (Together)
50 Push-Ups (Split)
6 Rope Climbs (Split)
Liliana and I back in 2009 doing 150 GHD sits ups and 125 back extensions for time.
Strength
Back Squat 1x5
5 SETS
5 Back Squats
*Start Moderate and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
WOD
5 SETS
2:00 AMRAP
10 Back Squats 185#/125#
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
*Bar taken from the rack
coach emilio
