PARTNER WOD:
For time with a partner:
50-cal row
30 muscle-ups
50-cal row
20 muscle-ups
50-cal row
10 muscle-ups
– Trade off as desired.
Intended stimulus: Sub 25 Minutes
Intermediate:
For time with a partner:
40-cal row
30 low-ring or jumping muscle-ups
40-cal row
20 low-ring or jumping muscle-ups
40-cal row
10 low-ring or jumping muscle-ups
– Trade off as desired.
Beginner:
For time with a partner:
30-cal row
20 ring rows
30-cal row
20 low-ring muscle-ups
30-cal row
20 ring rows
– Trade off as desired.
Home Workout:
For time with a partner:
800-meter run
50 alternating dumbbell clean-to-overheads (35/50 lb)
800-meter run
40 alternating dumbbell clean-to-overheads (35/50 lb)
800-meter run
30 alternating dumbbell clean-to-overheads (35/50 lb)
– Trade off as desired.
Movement scaling options:
Ring muscle ups: Reps, jumping muscle-ups, low-ring transitions, pull-ups + ring dips, jumping pull-ups + push-ups from the knees, ring rows
Row: Distance, same calories on another machine
Cool down:
1 set:
1:00 slow banded pass-throughs
:30 doorway pec stretch/side