The Nutrition Seminar has been rescheduled for this Thursday at 5:30pm! Please RSVP to the event HERE if you plan on attending. Thanks!
- Odd Minutes: Ring Row (feet on box if possible) x 5-10
- Even Minutes: Heavy Russian Swing x 15
- Odd Minutes: Muscle Up x 3-6 (go for unbroken set each time)
- Even Minutes: Kettlebell Swing (70/53) x 15 (unbroken set each time)
Notes: Scale Muscle Ups to challenging pull-up variation (no push due to time constraints). I.e. Strict chest to bar pull-up, strict pull-up, etc.
- Jump Rope Single x 80
- Wall Ball x 40
- Jump Rope Single x 60
- Wall Ball x 30
- Jump Rope Single x 40
- Wall Ball x 20
50-40-30 Reps of Each for time*:
- Wall Ball
- Double Under
*10 Minute Time Cap
Notes: If you are unable to complete the workout within the time cap, record the number of reps completed.
8 thoughts on “Monday Workout: Muscle Ups, KBS, Wall Balls and Double Unders”
5 ring rows with feet on box; 15 kbs @ 53#
RR 7, KB 55#; 10:00 min (WB, DU, 40-30-20)
6 then 4s for mus
OTM: 4 strict PUs, 70# Russian swings
WOD: 7:45 (10# WB, 40-30-20 reps)
Getting over a nasty cold, so I took it really easy.
6 red band strict. 53#
Pull-ups and 45 KB