3/04/2020: Strict + EMOM

Strength:

ON A 10:00 RUNNING CLOCK...

Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

WOD:

E2MOM x 20 MINUTES

MIN 1 & 2 - 400m Run

MIN 3 & 4 - 15 Burpees

Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

SCALING *REPS, LOADING, VOLUME*… Run - Athletes should scale to allow them to finish each run in 1:45-1:50 each round. Burpees - Scale volume to allow athletes to complete each set in under 1:00. Modify to Up-Down if needed. Muscle Ups - Scale to the most challenging pulling movement the athlete can perform. Strict Pull Up, C2B Pull Up, Pull Up, Jumping Chest to Bar, or Ring Rows at a challenging angle are all good options.

*MOVEMENT ADJUSTMENTS*... Run - Adjust to 500m Row, 1200m Bike, or 400m Ski Erg. Burpees - Adjust to Slam Balls, Box Jumps, or 30 Mt Climbers if an athlete cannot perform Burpees. Muscle Ups - If upper body injury, adjust to Pistol Squats, RDL, or Deadlift at a moderate weight. If an athlete cannot pull, adjust to Ring Dips, Box Dips, or Push Ups.