WOD Blog

Thu, Sep 30

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

093021 Workout


Cardio,Skill: Time
Workout

WARM-UP
AMRAP x 5 MINUTES
:30 BIke @ Start Light-Mod Pace
5/5 KB Bent Over Row
5 Up-Down to Target
10 Alt. KB Horn Taps

*Increase the pace on the bike each round

SKILL
ON A 10:00 RUNNING CLOCK...
Practice Strict RMU or Strict False Grip Ring Row

Immediately Into...

ON A 5:00 RUNNING CLOCK...
Practice Connecting RMU Together via Kipping or Transition Work

(No Measure)

WORKOUT
3 SETS FOR REPS
40/30 Cal Bike
Max Reps Unbroken Ring Muscle-Ups or Ring Rows*
15 Burpee to Target
:30 Single KB Front Rack Hold (R) (70/53)|(53/35)
:30 Single KB Front Rack Hold (L)
30 Alt. KB Horn Taps (Elbow Plank)

-Rest 2:00 b/t Sets-

*Set is complete when the athlete comes off the Rings. 10 RMU Cap / 20 Ring Row Cap.
Target is 6' above standing reach

(Score is Total Reps of MU or RR)

KG KB:(32/24)|(24/16)

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Hollister, CA 95023 (view larger map)