WOD for Thursday 240125

CLINT BARTON

3 Rounds

30 Kettlebell Swings (53/35)

30 Push Ups

STRENGTH

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