Friday, January 27, 2023

BUILT Program

WOD Prep / Skill Practice

30s Deadhang

Rest

30s Scap Pull-ups

Rest

5 Jump-into-Kip

Rest

3 Jump-into-kip + Kip (look over bar)

Rest, then:

EMOM x 5 Rounds

1 - 3 Bar Muscle-ups OR 1-3 Jumping Bar Muscle-ups

Conditioning

For time:

Alternating Every 2 Rounds with a Partner

20 Rounds (10 rounds each)

3 Bar Muscle-ups OR Highest proficiency pulling movement

6 Thrusters (115/85)

9 Push-ups

Stimulus: Sustain

Target: 20 - 24 Mins

*Athlete 1 performs 2 rounds, then athlete 2 performs 2 rounds until 20 total are complete.