Walk Like Warriors

9
Jul

Walk Like Warriors

Muscle up/Pull-up scaling and practice

Every minute on the minute for 8 Minutes

Strict Pull-ups/Muscle ups

STRENGTH – Push Jerk

Work up to a heavy single for the day.  Work on dropping under bar.

METCON –

Against a 5:00 clock

600m Run

8 pull-ups, 4 Muscle-ups or 8 MU Transitions

20 Double Unders

1:00 rest

Against a 4:00 Clock

400m Run

6 pull-ups, 3 Muscle-ups or 6 MU Transitions

30 Double Unders

1:00 Rest

Against a 3:00 Clock

200m Run

2 Muscle-ups or 4 MU Transitions

40 Double Unders

L1: Run 800, 500, 300, MU (4,3,2), DUs

L2: MU (3,2,1) or Chest to Bar pull-ups, DUs

L3: Pullups or MU Transitions, DU attepmts + singles

L4: Run 500, 300, 100, Ring Rows (10,8,6), Singles

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