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Tuesday 10.02.2019

POSTED ON October 1, 2019

Tuesday | 10.02.2019

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Warm Up:
10 prone pass throughs
10 push up shoulder taps
6/6 thorax rotation
:10/:10 passive single arm dead hang
x2-3 sets
 
Foundation:
A. EMOM 12min
1st min :15-:20 top of bar support hold
2nd min 3-5 candle sticks
(think opening the hips on a bar muscle up)
3rd min 8-12 hollow to arch kip
 
Metcon: “Burt & Ernie”
 
RX (Level 1)
9-7-5
Wall Walk
Bar Muscle Up
Intermediate (Level 2)
9-7-5
Wall Walk
Bar Muscle Up
 
Beginner (Level 3)
2min accumulation handstand hold
10 jumping bar muscle up
1:30min accumulation handstand hold
8 jumping bar muscle up
1min accumulation handstand hold
6 jumping bar muscle up
 
Cool Down:
3 rounds for quality
1min down dog
1min saddle eagle L/R
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