Thursday 01/25/2024

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Strength
Bench Press
5 Bench Press x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Clint Barton"
3 Rounds For Time:
30 Kettlebell Swings 55#/35#
30 Push Ups

Gymnastics
Bar Muscle Up Prep (Day 1)
4 Positions of the Bar Muscle Up:
Position 1: Jump into Pike                                         
Position 2: Arch                                              
Position 3: Hollow Rock Around                                            
Position 4: Support

Warm Up:                              
Advanced:                                          
5 Reps of Position 1                                       
5 Reps of Position 1 & 2                                             
5 Reps of Positions 1,2 &3                                         
5 Reps of Bar Muscle Ups        

Intermediate:                                     
5 Reps of Position 1                                       
5 Reps of Position 1 & 2                                             
5 Reps of Positions 1,2,&3                                                                                         

Novice:                                               
10 Kip Swings                                     
5 Strict Pull Ups OR 5 Ring Rows          

WORKOUT:                                                                
Advanced:                                          
Every 1:00 (6:00)
3 Bar Muscle Ups          

Intermediate: 
Every 1:00 (6:00)                                
1 Bar Muscle Up + 2 Strict Chest To Bar Strict                                              

Novice:           
Every 1:00 (6:00)                                
1-3 Box Bar Muscle Ups OR 3-5 Kipping Chest to Bar Pull Ups OR 3 Pull-up Negatives