Friday, nov 4

"Misirlou"

Chipper: Wall Balls, Row Calories, Burpee Box Jump Overs, and Ring Muscle-ups

For time:

75 Wall Balls, 20/14 lbs

50/40 Row Calories

25 Burpee Box Jump Overs, 24/20 in

15 Ring Muscle-ups

Athlete Instructions

Time domain: 11-15 mins

Time cap: 20 min

Start off conservatively here to save energy for that final set of ring muscle-ups. Big sets on the wall balls should be manageable but tends to blow up the triceps, so stick to smaller sets than normal before getting into a strong row. Really work to use the legs and limit the arms here. We will then tackle burpee box jump overs with the emphasis on falling fast and hitting the ground with your chest first rather than hips first. Limit eccentric movement here. Once you hit the ring muscle-ups or progression thereof it is on you to tackle those as fast as possible in whatever rep scheme you need to to finish things off.

L2: For time:

75 Wall Balls, 20/14 lbs

50/40 Row Calories

25 Burpee Box Jump Overs, 24/20 in

15 Strict Pull-ups

15 Strict Dips

L1: For time:

75 Wall Balls, 14/10 lbs

50/40 Row Calories

25 Burpee Box Step-ups

15 Toenail Spot Pull-ups

15 Push-ups