STRENGTH
3 Sets: Max Rep Muscle Ups, rest 2-3 minutes between sets
Or, 3 Sets: Chest to Bar Pull-up x 10-15 reps (unbroken set), rest 2-3 minutes
Or, OTM 8: Pull-up or scaled variation (strict) x 3-5 reps
*Choose appropriate variation and work for about 10 minutes on pulling strength or efficiency. Do muscle ups if you have 5+ reps. If doing OTM work, choose challenging rep range that you can consistently hit each time (i.e. should not be going to failure on any set during OTM work).
WOD
Level 1
3 Rounds for Time:
- Row x 20 Cals
- Deadlift (75/45) x 15
- Hang Power Clean x 10
- Shoulder to Overhead x 5
Level 2
3 Rounds for Time:
- Row x 25 Cals
- Deadlift (135/95) x 20
- Hang Power Clean x 15
- Shoulder to Overhead x 10
18 Minute Cap. Scale weight or reps appropriately
OTM: 3 PUs
WOD: 13:47 (Level 1 reps @ 77#)
OTM: between 3 and 5 strict pull ups every minute
WOD: 17:04 RX
WOD- 17:01 Level 2 @ 75#
3-4 Muscle Ups
12:07 Rx
3 sets of 5 strict pull ups, lot of mu practice/fails…gotta get it back!
12:38rx
300m parking lot runs (no more rowers)
7-8MU, 11:38 rx