Tuesday Workout: MU, Team WOD

crossfit-charlottesville_0340

STRENGTH

Level 3: 3 Attempts at a max rep set of Muscle Ups (bar or ring)

Level 2: 3 Sets: 6-8 Strict C2B Pull-ups + 6-8 Ring Dips, rest 1-2 minutes between sets

Level 1: 3 Sets: 6-8 Supine Ring Rows + 6-8 Box Dips, rest 1-2 minutes between sets

*Scale pull-ups and dips as needed (i.e. strict chin over bar, etc.)

WOD

In Teams of 2, AMRAP 20*:

  • Row x 500m
  • Handstand Push-up x 10
  • Burpee x 20
  • Abmat Sit-up x 30
  • Air Squat x 40

Notes: One person working at a time.  *If you are the actively working partner, you must complete 10 Air Squats every time you switch out with your partner.  Scale this number as needed.  For example, If I row 250m, when I get off the rower to let my partner take over, I must do 10 air squats during that period.

Scale variations as needed per partner (i.e. push-up for handstand push-ups).

ANNOUNCEMENTS

7 Comments on “Tuesday Workout: MU, Team WOD

  1. Strength: 6 sup. RRs, 6 box dips w/ heels in front
    WOD: 2 + 9 (solo, 1/2 reps for everything, regular push-ups and burpees to a 12″ box)

  2. Strength: sup ring rows x8, deep box dips w/ toe x6
    Wod: 2+19 with frowny face stick man

  3. Strength: 5xStrict Pull Ups, 6x Strict Dips w/toe touch
    WOD with Cal: 4 + 191m (Cal: Rx, Joe: True Push Ups w/18″ Box)

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