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


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