Tuesday’s WOD - 7/31/2018


Skill: Bar Muscle up / Jumping Pull up Progression 2x5 - Arch to Hollow - Bar Muscle up Drill w/ 45# plates   3x 5-10 - Jumping C2B Pull up / Jumping Pull up 3x 2-5 - Bar Muscle up / C2B Pull up / Pull up   Strength: Strict Press **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT. 1x4@75%ww 3x4@80%ww 1x4+AMRAP@75%ww WOD: 14 min AMRAP: 200m Sprint 10 Push Press @40-50% / 2-3 UB Rds (115/75) 1 Bar Muscle up / C2B Pull-up / Pull-up / Jumping Pull-up variation 200m Sprint 10 Push Press 2 Bar Muscle up 200m Sprint 10 Push Press 3 Bar Muscle up and so on until time expires.. . Accessory Work: EMOM x10 2 Pause Front Squats @ 70%ww (3-sec pause) 


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

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