Accessory
Bar Muscle Ups: Week 1
2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows
WOD
"Breyer’s"
6 sets
1:30 AMRAP
50 Crossovers (Scale to 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-
Strength
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"McIntosh"
2 rounds For Time:
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or scale 20 Strict Pull Ups)
WOD
"AFC Richmond"
Teams of 2:
Every 1:00 (24:00)
Min 1: 6 Overhead Squats 155#/105#
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs)
*Score is rounds completed. Scale accordingly to make sure you finish all reps in as many rounds as possible by each athlete. Athlete 1 starts at the beginning and athlete 2 starts on Min 2 movement.
Strength
Deadlift:
- Heavy 2 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Fettuccine"
6:00 Amrap
10 Push Ups
1 Rope Climb (Scale Strict Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups
