Tuesday April 2, 2019

We’ve got a fun no-Barbell workout today! The IM60 is a workout that is divided into 3 minute increments but will probably last close to 15-18 minutes for a lot of you. IM30 is all about movement and is sure to get your core nice and spicy. IMBUILD has a great push/pull with some classic lifts. IMRECOVERY always keeps the body feeling good.

IM60

RX:

Within 3:00, complete:

2 burpee over box (24″/20″)

2 pull ups

2 burpee over box

2 chest to bar pull ups

2 burpee over box

2 bar muscle ups

If all work is successfully completed under the 3:00 window add two reps to each movement and extend your time cap an additional 3 minutes. Continue in this fashion(adding reps and time) until you are no longer able to complete the amount of work in the time.

SCALED:

Within 3:00, complete:

2 burpee over box (24″/20″)

2 ring rows

2 burpee over box

2 jumping pull ups

2 burpee over box

2 pull ups

If all work is successfully completed in 3:00 then add two reps to each movement and extend the time cap by an additional 3:00. Continue in this fashion(adding reps and time) until you can no longer complete the work within the 3 minute window.

IM30

4 rounds

3 min AMRAP

5 v-ups

7 push-ups

9 sumo deadlift high pulls

REST 1 min

IMBUILD

4 sets

15 unbroken bench press

15-20 band assisted strict pull-ups

accessory: gun walks and farmer carries

IMRECOVERY

2 min Seated Cross-shin-Right over left

2 min seal

2 min Seated Cross-shin-left over right

2 min seated straddle

1 min Iron Cross each time way

2 min downward dog

Then:

kb ankle mobility

Accumulate 25 advanced bird dogs

Monday, April 1st, 2019 at 9:57 pm / WODS