WOD Blog

Wed, Sep 4 2019

Happy Birthday: CANDACE
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

190409 Workout


Cardio,Strength: Rounds
Strength/Skill

OPTIONAL EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 - 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)*
MIN 2 - 10/8 Cal Bike

*Focus should be on maintaining the False Grip the entire pull.

Workout

AMRAP x 16 MINUTES
20/15 Cal Bike
20 Sit-ups
Strict Gymnastics Pull*

*Athletes have the choice for the strict pull...
1-3 Strict Muscle-Ups
5-10 Strict Pull-Ups
7-15 Strict Ring Rows

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