Bar Gymnastics and EMOM
Tuesday’s WOD
Bar Gymnastics-
Beginner – Strict Pull-ups and Parallette Dips – 3 sets of 10 reps each, alternate
Intermediate – Assisted bar muscle-ups (band, jumping, negative) – work skill
Advanced – Bar muscle-ups (kipping or strict)
WOD – 15 Minute EMOM
5 Ring Dips (sub with parallettes or boxes)
5-10* Burpees
*Choose appropriate number of burpees so that you have AT LEAST 20 seconds but NO MORE than 30 seconds of rest each round.
OPTIONAL Cash-out –
3 Sets, rest 60 s between sets
Maximum effort UNBROKEN knees-to-elbow or toes-to-bar
Maximum effort UNBROKEN double-unders or single-unders
2015 01 12