For Time:
Buy in: 6 Rope Climbs
–into–
3 Rounds:
50 Double unders20 Wall Balls 10 Bar Muscle Ups
–into–
Cash-out: 1000m Run
WODprep Strategy Top Tips
Warm-up (10 minutes): We have a lot of pulling today. Start with a run to get the blood flowing. Then hit some hangs from a bar and/or the rope. Warmup the rope climb technique and make sure you have the proper equipment on. After warming up the rope, hit some wall balls to get warm in the squat, before finishing with some BMU drills.
Stimulus: Movement density and Bar Muscle up Volume
Strategy: Start with working through your buy-in of rope climbs or strict pull-ups. Feet elevated ring rows or regular ring rows can be a sub if you don’t have either rope climbs or strict pull-ups. You will then work through the 3 rounds. Keep the dubs to less than a minute of work, while breaking the wall balls and toes to bar may not be a bad idea. finish with a 1000m run to end the workout.
- Rope Climbs- If you don’t have a rope, you can also sub for 12 Strict pull ups, or a pull up variation/scale. For the rope climbs, focus on long pulls and tucking the knees into your chest as high as you can before making your bite.
- Wall Balls- Aim to have hands underneath the ball to keep your chest high and drive through your feet. Remember to breath, and hold onto bigger sets.
- Bar Muscle ups– Aim to have the BMU done in two sets. Think long arms and big hip drive as you turnover on the bar. If you don’t have BMU, a strict pull up or assisted pullup would be a good scale today
Bar Muscle Ups: How to Fix your Chicken Wing (Random Stranger!)
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