JEUDI 27/09/2018
Warm up: 15’
Barbell yoga,
10x single knee touch,
10x double knee touch,
10x push knee,
10x arm reach
Puis,
5-4-3-2-1 front squat, strict press empty bar
Skill: 15’
Voir tous les mouvements et adaptations
MetCon:7’
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 95 lb.
Women: 65 lb.
Scaling
Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.
Intermediate Option
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 75 lb.
Women 55 lb.
Beginner Option
21-15-9 reps for time of:
Jumping chest-to-bar pull-ups
Thrusters
Men: 45 lb.
Women 35 lb.
After: 10’
4 rounds: 30 hollow rock, 15 rollout