blog

Tuesday, March 6th

Tuesday, March 6th

Strength: There are multiple options today based on your ability, but the overall intent is higher-skill upper-body strength work. This work should not tear you up in which you should go into the metcon not feeling fatigued.
Metcon: Work for the 60s as consistently as you can. The effort today should be around 70-75%, so sustainable. This workout is 15 minutes of total work with 60s rest after each round.

Skill
Ring or Bar Muscle-ups:
Rx+: 10 x 2-3, every 60s.
Rx: 8 x 2-3, every 60-90s.
L3: 6 x 1-2, every 60-90s.
L2: 6 sets of Ring Muscle-ups Transitions + 5-8 Push-ups after each set.
L1 Strength: 1-Arm DB Rows: 4 x 8 ea. Rest 45s.

WOD
3 Rounds of:
1:00 Rope Climbs or Strict Pull-ups
1:00 of Hollow Rocks
1:00 Single Unders
1:00 Wallballs (20, 14)
1:00 TGUs (alternate arms)
1:00 Rest
*Score = total reps

Rx+:(Legless Rope Climbs)
L2: (Band Assisted Strict Pull-ups) (14, 10)
L1: (Ring Rows) (10, 8)

fill out this form to get started >>

Take the first step towards getting the results that you want!