WOD Blog
 | Fri, Jan 15 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
011521 workout(Time) Workout WARM-UP 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)* 10 Empty BB Strict Press *Switch to Box Jumps at 3:00 SKILL EMOM x 10 MINUTES MIN 1 - Bar or Ring Muscle Up Practice MIN 2 - 3 Cycled Push Jerk (Building)* *Bar comes from the floor. Loading should stay moderate and focus on cycling reps. (No Measure) WORKOUT AMRAP x 12 MINUTES 3 Ring or Bar Muscle Up 6 Push Jerk (155/105)|(115/75) 9 Box Jumps (30/24) (Score is Rounds + Reps) MU Option 1: Jumping Ring or Bar Muscle Up MU Option 2: 6 Ring Rows or Strict Pull-Ups KG BB: (70/55)|(50/35) COOLDOWN FOR RECOVERY 5:00 Foam Roll Upper Back (No Measure)
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