Wednesday Workout: MU Work, 5 Sets with Rest

STRENGTH

Level 1 Option

Every 2 Minutes for 5 Sets:

Weighted Pull-up x 5-7

Level 2 Option

OTM 8:

Muscle Up x 2-4

Notes: For L1, you can perform sets of strict pull-ups, strict banded pull-ups, horizontal ring rows, etc. Record reps on MU or variation performed. If you drop off the rings during a set, you are done with that set and must rest until the next minute (i.e.perform rep scheme you know you can complete and stay below failure).

WOD

Level 1

4 Sets:

Wall Walk x 3 or Push-up x 15
Hang Power Clean (65/35) x 6
Row x 200m
Rest 1 Minute

Level 2

5 Sets:

Handstand Push-up x 7-10
Power Clean (155/115) x 6
Row x 200m
Rest 1 Minute

*record total time. Scale as needed so that you can be consistent each set (i.e. scale reps on HSPU if necessary, or use box assist).

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