Who's ready for some bar muscle ups!??
This week is going to be great!
Warm Up:
Run 800m
2 Rounds
10 Squats
10 Burpees
10 Ring Push Ups
Lift:
Power Clean
5-5-5
Bar Muscle Up
Grab a band and practice!
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women Use 35-lb dumbbells
Scaled: (35/20#)
**Last Day to sign up for our "Miles for March" running challenge is today! Yes, running in workouts counts, and treadmills... Remember this is to encourage you to start running more now that the weather isn't sooo cold! Track your miles and don't cheat.. no one likes a cheater!
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