WOD

“Eschay”

METCON

15-10-5 Muscle Ups
30-20-10 Dumbbell Lunges
300-200-100 Double Unders

Weight: 50/35

MASTERS

15-10-5 Chest to Bars
30-20-10 Dumbbell Lunges
90-60-30 Attempts

Weight: 35/20

MOVE

15-10-5 Strict Pull Ups
30-20-10 Dumbbell Lunges
400-300-200 Single Unders

Weight: 25/15

WOD GUIDANCE & GOALS
Ring OR bar muscle ups for today’s workout, which one are you choosing? Unless you’re a muscle up ninja, break into sets of 3-5 or even fast singles. If muscle ups aren’t your jam, choose a difficult upper body pulling movement, like strict pull ups or chest to bars. The dumbbell lunges are with two dumbbells, and with the weight you choose you should be able to get 20 before having to rest. Chip away at your double unders, taking no more than 4 minutes for the 300 reps, 3 minutes for 200 reps and 2 minutes for 100 reps. Target 17 minutes.

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FOUNDATIONS

MON

Back Squat
4 x 6 at 70%

Deadlift
4 x 4 at 70%

Overhead Hold
4 x 60% of max hold time
@70% of Bodyweight

WED

Deadlift
4 x 3 at 75%

Wall Squat
4 x 60% of max hold time

THU

Back Rack Lunges
4 x 5/5 reps
*Starting at 50% of 1 rep max Back Squat
build to 60%

Sorenson Hold
4 x 60% of max hold time

FRI

Strict Press
3 x 2 at 82%
2 x 4 at 77%
1 x 6 at 72%

Deadlift
3 x 3 at 80%

Back Squat
3 x 3 at 80%