Warm Up:
2 sets:
10 PVC pass-throughs
10 hollow rocks
10 Superman arch-ups
10 kip swings
10 push-ups
Specific Warm-Up:
1 set:
5 shoulder presses
4 shoulder presses
3 shoulder presses
– Rest 1:00-1:30 between lifts.
– Build to workout weight.
WOD:
For time:
15-9-6
Bar muscle-ups
Shoulder presses (95/135 lb)
Intended Stimulus: 3-10 Minutes
Intermediate:
For time:
9-6-3
Jumping bar muscle-ups
15-9-6
Shoulder presses (65/95 lb)
Beginner:
For time:
9-6-3
Low-bar muscle-up transitions
15-9-6
Push presses (35/45 lb)
Home Workout:
For time:
15-9-6
Wall walks
Dumbbell shoulder presses (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Bar muscle-up: Reps, banded bar muscle-up, jumping bar muscle-ups
Shoulder press: Load, push press, dumbbell press
Post-Workout Skill Work:
On an 8:00 clock:
Build to a heavy set of 3 shoulder presses