Wednesday

Strength:

Skull Crusher Off Pins: 

* Arms at 90 degrees with the barbell on the pins.

* New Set Every 2:00

* 5-3-2-2-1-1-1

* This is MAXIMAL Contraction and extension of the Tricep

 

Metcon:

[OPEN + PERFORMANCE]

5 Rounds

For Time:

30 Double Unders

9 Shoulder to Overhead (135/85)

30 Double Unders

9 Toe To Bar

 

[FITNESS]

5 Rounds

For Time:

50 Single Unders

9 Shoulder to Overhead (95/65)

50 Single Unders

9 Toe To Bar or Knees to Chest

 

Level #2 Progression Extra Credit:

Choose One of the Following Rep Schemes: 

1. 3 sets of 9 unbroken Muscle-Ups
2. 4 sets of 7 unbroken Muscle-Ups
3. 5 sets of 5 unbroken Muscle-Ups
4. 6 sets of 3 unbroken Muscle-Ups

Rest as needed between sets

* Choose Between Bar or Ring