Bar Gymnastics & 30 Min AMRAP
Are you ready for the Zombie Apocalypse? Do not shrug off the importance of lifting your body weight off the ground with just your arms and no other support. You never know when you might have to scale a wall. Get those little bitty muscle group firing and take the opportunity to work on full body coordination in these bar gymnastics skill efforts. Also don’t stop on that AMRAP, you do, and those zombies will definitely being having lunch on you.
Tuesday’s WOD
Bar Gymnastics Skill Work
Beginner – Pull-ups and Dips – 3 Supersets of 15 reps each
Intermediate – Scaled Bar Muscle-ups (jumping, banded, negative)
Advanced – Kipping and Strict Bar Muscle-ups
WOD – “Embrace the Suck”
30 Minute AMRAP,
5 Strict Pull-ups
10 Thrusters (95/65)
15 Burpees
20 Wall Balls (20/14)
400 m Run
OPTIONAL Cash-Out – Partner Quad Smash
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