This week’s Hump-Day work is going to start with some skill based movements followed by a 12 minute AMRAP that’s going to be the highlight of your day!
First, let’s hone some skills, specifically our Muscle Up and the Turkish Get Up. We will spend time on both of these movements so don’t you worry. For the Muscle Up, find the most difficult scale you can do and do that. From jumping transitions on rings/bar to full movements, the coaches will help you dial in to your ability.
For the Turkish Get Up, this is for stability and strength. If you are not familiar with this move, start light and work your way up. Alternate between arms and you will find that one side of your body is stronger than the other. Now, fix it.
After that’s all done, get ready to rumble for today’s 12 Min AMRAP consisting of Lateral Bar Burpees, Power Snatches (115/80), and Bar Muscle Ups (Remember the scale you used earlier and do that).
This is 12 minutes of solid work that is going to rev you up with the 12 burpees, keep your HR high with 9 moderately heavy power snatches, and then test your ability to do a high skill movement (Bar Muscle Ups) under that stress.
Find your pace that keeps you moving and breathing. The entire WOD is 12 minutes so don’t take long breaks; 30 seconds of ‘recovery’ is 4% of your entire workout time.
Your ability to move is a gift, do not waste it. Now, get in there and get to it.
Muscle Up Work & Turkish Get ups
12 min AMRAP
12 Lateral Bar Burpees
9 Power Snatches (115/80)
6 Bar Muscle Ups