Strength
Weighted/Banded Strict Pull-up – 1×5, 1×3, 2×1, 3×2
—Find a 1RM Weighted Pull-up (No Kipping)
Conditioning
10 Min AMRAP
40 Double Unders
12 Toes To Bar
1 Rope Climb 20′
—Rest 3-5 minutes
2 Miles on Air Dyne For Time/Calories
WOD Notes: This WOD will test your grip strength/core as you go through each round, so make sure to maximize distance/pull on the rope by bringing knees up high, pinch, & squat. Scaling for double unders are 100 singles. You may scale reps of toes to bar to 8 each round or you can do hanging knee raises/weighted leg raises w/ med ball. Scaling for rope climbs is a 1 lap sled pull with arms only or 8 Burpees.
***Congrats to Ross & AY for getting their first Muscle-ups last night as they both battled head to head! Who is going to be our first female at Rage to get a Muscle-up besides Nicole?! Ask myself or one of the coaches if you want extra help with this coveted gymnastic movement.
