WOD

FRIDAY

By June 17, 2022 No Comments

The MVMT LAB – MVMTGPP

Warm-up

Banded 7’s

Monster Walks

-into-

3 sets

10 ring rows

5 Back Squats (empty bar)

Strength

Conditioning

2. Workout Prep

3 sets:

2 Back Squats (work up in weight)

3 Pull-ups (set 1)

3 Chest to Bar (set 2)

2 Bar Muscle Ups (set 3)

Metcon (Time)

* Target Time each set: sub 3 minutes

* Time Cap each set: 3:45 minutes

RX’d

0:00-4:00

30 Pull-ups

30 Back Squats (135/95)

-rest 2:00 –

6:00-10:00

20 Chest to Bar Pull-ups

20 Back Squats (185/125)

– rest 2:00 –

12:00-16:00

10 Bar Muscle Ups

10 Back Squats (225/155)

Fit

0:00-4:00

30 Pullups

30 Back Squats (115/95)

rest 2:00

6:00-10:00

20 Chest to Bar Pullups

20 Back Squats (155/125)

Rest 2:00

12:00-16:00

10 Bar Muscle Ups

10 Back Squats (185/155)

Lifestyle

0:00-4:00

30 Ring Rows

30 Dumbbell Squats (light)

rest 2:00

6:00-10:00

20 Jumping Pull-ups

20 Dumbbell Squats (moderate)

rest 2:00

12:00-16:00

10 Burpee Pull-ups

10 Dumbbell Squats (mod/heavy)

Cooldown

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)

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