Protected: WOD/Blog

Skill= 15mins working on progressions Bar Mu/c2b/pull up

WOD= For time 5 rounds start each round with either a run 400m/row 500m/bike 25cal/ski 25 cal/25 burpees
30 Wall balls 9/6
5 bar muscle ups/10c2b or 7 burpee strict pull up..
You must do at least 1 run/row/bike/ski/burpee to start each round unless injured

Interval day:

Warm up movements

-then-

For time:

400m run, 20 Pull ups, 1 rope climb

rest 3 mins

400m run, 20 T2B, 1 rope climb

rest 2 mins

200m run, 20 KB Snatch 32/24kg, 1 rope climb

rest 2 mins

20 T2B, 1 rope climb, 400m run

rest 3 mins

20 pull ups, 1 rope climb, 400m run

Skill: Double under ladder 10mins 10*20*30*40*50*40*> *= set of UB t2b you choose number (be hard on yourself

Rest 3 mins

25min running clock
5mins at each station.

1) 25 DU + 5 burpees

2) 15/10 heavy dead ball squats

3) 12/9 cal ski

4) 2 person alt sled push (up & down =1)

5) 7 pull ups + 10 WB 12/9kg