Karen on the Run
Hello team! Today we’ve got Day 9 of our Bar-Muscle-Up strength cycle, training those lats so that not only will you maybe get a bar muscle-up, but you’ll also end up with majestic dragon wings! Okay, maybe not that, but all this shoulder and lat strengthening will also pay off with much better (stronger and faster) Toes-To-Bar and kipping pull-ups. The strength work today is going to have you getting used to spending time above the bar.
The workout today is just like Karen – 150 Wallballs – but we’re breaking it up into sets separated by all-out sprints to the stop sign and back. Let us know if you like it better than the classic benchmark!
STRENGTH:
BMU Day 9/20 (kip swings: box assisted MU; plate snaps)
WOD:
50-40-30-20-10
Wall Balls (20/14)
*100m sprint after every round