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:
- 3 sets of 9 unbroken Muscle-Ups
- 4 sets of 7 unbroken Muscle-Ups
- 5 sets of 5 unbroken Muscle-Ups
- 6 sets of 3 unbroken Muscle-Ups
Rest as needed between sets
* Choose Between Bar or Ring