Tuesday January 28, 2020


Part A: Skill

Bar Muscle Ups

Use 15 minutes to practice bar muscle up

Progressions or practicing the full movement

In smaller manageable sets

Those proficient in this skill accumulate 40/30 bar mu in as few sets

As possible

Part B+C: capacity/strength

15 minute Partner AMRAP

15 toes to bar

15 handstand pushups

Part C: for weight performed immediately

Following B.

10 minutes to find a 3 rm hang power snatch using 1 bar.

Not scored.

Tier 1:

Sub out Toes to bar to any variation of hanging knee raise, v-up, or other. Swap hspu for push-up(piked or non) or seated db press.

Tier 2: As written

Tier 3: deficit hspu 6/4″


16 Minutes

3 min row +

3 min bike +

10 min AMRAP +

5 kB swings

10 pushups

15 squats


A. 5 min EMOM

6 squat snatches

*like last week use something you don’t need to worry about missing and that your form is solid. If you did this last week try to go up…even up a few pounds is a huge win.

B. 4 sets of 6 ovhd squats

C. 4 sets of

15 weighted situps

20 russian twists

D. 3 sets of 100m kb farmer carry

Monday, January 27th, 2020 at 11:13 pm / WODS