WOD Blog

Wed, Jul 7

100th Day: SOFIA(200th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

070721 workout


Cardio,Skill: Time
Workout

WARM-UP
AMRAP x 5 MINUTES
30 Single Unders*
12 Reverse Lunges
10 Scap Pull-Ups
6 Kip Swings

*Switch to Double Unders at halfway

SKILL
EMOM x 10 MINUTES
Min 1 - :40 Pistol Squat Practice*
Min 2 - 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options...
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat

**Bar Muscle-Up Options...
Hips to Bar Kip Drill
Jumping BMU (Focus on Transition)
1 Kip Swing + 1 Hip to Bar + 1 BMU


(No Measure)

WORKOUT
5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders

*14 Alt. Pistols Optional

(Score is Time)

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up

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