Thursday Dec 10, 2020
  • Classes
    • 6am
    • 9:30am
    • 12pm
    • 4pm
    • 520pm
    • 640pm

BMU Nate

Strength

Cash in: 10min bar muscle up / pull-up tech

10min EMOM
odds: 1 Bar Muscle Up
evens: 1-3 HSPU

 

MetCon

20min AMRAP


2 Bar Muscle Ups
4 HSPU
8 KBS 70/53

Cash out: Accumulate 3min in a squat

 

WARMUP
3 Rounds: 10 PVC Pass Through, 10 OHS, 10 Ring Rows, 10 Push Ups

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

skill SPECIFIC WARMUP
10 beat swings, 3 kick up to HS lower to tripod
7 beat swing w/ hips to bar, 1-3 head elevated hspu (15# plate & skull/ab mat)
1-3 BMU, 1-3 HSPU

INTENTION
Dedicated skill work / primer for workout

metcon SPECIFIC WARMUP
2 Rounds: 1 BMU + 2 HSPU + 5 KBS

INTENTION
HERO wod w/ a Bar Muscle Up Twist
Should be able to do 1 round every 2min or less
Each mvmt should be able to be UB (too start at least)
INT: 10-15 Rds
ADV: 17+ Rds
COMP: 20+ Rds

SCALES
BMU -> Banded BMU -> Jumping BMU -> 2X C2B pull-ups
HSPU -> 15# plate + abmat -> DB push press
KBS load

Coaches Notes

KINDA EQUIPPED

10min EMOM
odds: 1 Bar Muscle Up
evens: 1-3 HSPU

20min AMRAP
2 Bar Muscle Ups or 2 DB Muscle Clean & Press
4 HSPU
8 KBS 70/53

BODYWEIGHT / HOUSEHOLD GEAR

20min AMRAP
2 OO Strict Clean & Press
4 HSPU
12 OO Swings

 

– Eric Barber