WOD Blog

Mon, May 17

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (830 days ago)

051721 workout


Cardio,Skill: Time
Workout

WARM-UP
2 ROUNDS
10 PVC Pass Throughs
10 Groiners
10 Jumping Squats

Into...

2 ROUNDS
5 PVC OHS
:10 Bottom of Dip Hold
:10 Ring Support Hold

EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 - 5 Tempo OHS (2111) (Building)*
MIN 2 - 1-3 Ring Muscle-Ups or RMU Attempts

*Build to Heavier than Workout Weight. Bar comes from the floor

(Score is Weight)

WORKOUT
3 ROUNDS FOR TIME
9 Ring Muscle-Ups
18 Overhead Squats (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

RMU OPTION 1: Jumping Ring Muscle-Up
RMU OPTION 2: Strict Pull-Up

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