WOD Blog
 | Wed, Jul 7 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
070721 workout(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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