 | WOD Blog |  |
Tue, Jan 12 2021 |
 | Happy Birthday: Zoe O` |
011221
Cardio,Skill: Time
Workout
WARM-UP
2:00 Bike
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Banded Pull Aparts
20 Shoulder Taps
Into…
2 ROUNDS*
10 Scap Pull-Ups
5 Tempo Ring Rows
10 Scap Push-Ups
5 Tempo Knee Push-ups
*Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups.
SKILL
3 SETS
Max Pull-Ups*
-Rest as Needed b/t Sets-
*End set before grip or mechanics fail.
(Score is Reps)
WORKOUT
AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups
(Score is Rounds + Reps)
-Rest 2:00-
AMRAP x 5 MINUTES
Max Cal Bike
(Score is Reps)
-Rest 2:00-
AMRAP x 5 MINUTES
5 Pull-Ups*
7 Hand Release Push-Ups
*Chest to Bar optional.
(Score is Rounds + Reps)
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