Tuesday, Sept. 4, 2018

Labor Day 2018

(We didn’t hit publish last night and only realized at 4:10p Tuesday that Tuesday’s WOD wasn’t posted. If you’re ever looking for the WOD and it isn’t uploaded by 10:30 p.m. the night before, send us a text so we can get it online!)

090418 WOD

A. Warm-up: Coach’s choice

B. Skill: Bar Muscle-Ups

Bar muscle-up Overview followed by…

4 Minute EMOM

10 Kipping Swings

(Scale to Arch to Hollows)

Rest 1 Minute

Followed by…

6 Minute EMOM

#1 – Knee Up Variation x5

#2 – Bar Jump to support x3-5

(Scale to Kip swing jumping pull-ups)

Rest 1 Minute

Followed by…

Every 30 sec for 3 Minutes

1 Bar Muscle-Up or banded BMU

(Scale to Pull-Ups + Dip)

C. 10 Minute AMRAP

7 Overhead Dumbbell Lunges @50/35 (R)

2 Bar Muscle-Ups

7 Overhead Dumbbell Lunges @50/35 (L)

2 Bar Muscle-Ups

>>Modifications will be given

D. Cooldown:

Lat Foam Roll Smash X 1:00/side

Banded Lat Stretch X 1:00/side