WOD Blog

Fri, Oct 16

Welcome Joe M
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (623 days ago)

101620 workout


Cardio,Skill: Time
Workout

WARM-UP
AMRAP x 7 MINUTES
:30 Bike*
8 Scap Pull-Ups
10 Tight Kipping Swings
12 Empty BB RDL

*Increase pace 3-4 RPMs each round

SKILL
EMOM x 15 MINUTES
MIn 1 - :40 Bar Muscle-Up Practice
MIn 2 - 5 Deadlift (Building)**
Min 3 - Flow Stretching

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.
**Build from Moderate to Heavier than Workout Weight.

(No Measure)

WORKOUT
AMRAP x 15 MINUTES
3 Muscle-Ups (Bar or Ring)
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike

(Score is Rounds + Reps)

COOL DOWN
FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child's Pose
2:00 Seal Pose
1:00 Slow Cat-Cows

(No Measure)

0% 0%


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