Tuesday 1/17/17 - Bike or Row? Muscle Up!

January 17, 2017

MAIN WOD

W: MU Progression

 

M-1: Clean + 2 Front Squats,

10 x 1 Every 90 Seconds

 

M-2: As Far as Possible in 14 Minutes:
2 Calories Assault Bike or Row
1 Muscle-Up
4 Calories Assault Bike or Row
2 Muscle-Ups
6 Calories Assault Bike or Row
3 Muscle-Ups
Etc.

 

OPTIONS

Level 2: 

As Far as Possible in 14 Minutes:
2 Calories Assault Bike or Row
1 Jumping MU
4 Calories Assault Bike or Row
2 Jumping MU
6 Calories Assault Bike or Row
3 Jumping MU
Etc.

 

Level 1:

As Far as Possible in 14 Minutes:
2 Calories Assault Bike or Row
1 MU = 2 Banded Pull ups + 2 Push ups 
4 Calories Assault Bike or Row
2 (2 Banded Pull ups + 2 Push ups)
6 Calories Assault Bike or Row
3 (2 Banded Pull ups + 2 Push ups
Etc.

 

FITNESS CLASS

F-1: Ring Supports & Ring Dips

 

F-2: 12:00 EMOM

3 Power Cleans + 2 Front Squats  

 

F-2: As Far as Possible in 14 Minutes:
5-10-15-20-25…. KBS, Box Jumps, Push ups

 

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