Skill:
Bar Muscle Up Development (15-20 min):
3 sets of 3-5 reps (depending on ability) - Jumping Bar Muscle up Progression w/ box (see video #1 for further details)
Scaling variations:
Jumping Bar Muscle up from the Ground (see demo video #2).
Seated Bar Muscle up variation (demo video #3), jumping C2B pull-ups, or jumping pull-ups where the athlete will move from the ground using their legs for assistance to up and over the kid’s bar. Bar should be set at approx wrist height
WOD:
15 min AMRAP:
Alt. Sprint: 15/12 Cal Row /.5/.4 Km Bike / 250/200m Row / 50 Doubles or 100 Singles
9 Hand Release Push-ups
1 Bar Muscle up / C2B Pull-up / Pull-up / Jumping Bar Muscle up / Jumping Pull-up variation
Alt. Sprint
9 Hand Release Push-ups
2 Bar Muscle up
Alt. Sprint
9 Hand Release Push-ups
3 Bar Muscle up and so on adding +1-rep until time expires…
**Repeat Dec 20, 2019**