amrap, bar muscle ups, crossfit, muscle ups, Row, training, wod, workouts -

Wednesday 1.22.20

Warm-up Prep (10-15 Minutes)

2 Rounds

1 Minute  Erg Bike

1 Minute Ring Rows

1 Minute Lunges


Skill - Gymnastics

3 Rounds Not for Time

2 Min. Handstand Walk Practice

3 Strick Ring Muscle Ups

5 Strict Handstand Push ups

5 Strict Pull ups - 3 count up, 3 count down


Pre WOD Mobility

1 Min. Banded Lat Stretch each side

1 Min. Banded triceps stretch each side

1 Min. Lat Roll each side

1 Min. Sup trap smash in overhead position with lacrosse ball each side


Post WOD Mobility

1 Min. Biceps smash each side with lacrosse ball

1 Min. Lat roll each side

1 Min. Pectoral smash each side with lacrosse ball

1 Min Barbell grip smash each side 


WOD (Workout of the Day)

"Over the Top"

7 Minute AMRAP 

250 Meter Row

4 Bar Muscle-ups

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic


  • We are targeting to get 2-4 rounds
  • This is a high intensity couplet, time is not on your side, efficiency is paramount
  • Row at max effort
  • If you are efficient at BU's, do them unbroken, if not complete them in 1-3 Sets
  • Your rest is the transition time from the bar to the rower
  • Score is rounds plus reps completed in 7 minutes

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - jumping pull ups, banded pull ups, box jump muscle ups


Post WOD Cool Down

2 x 400m Run

25 Light Kettlebell Swings (USA)