WOD Blog
 | Thu, Nov 18 2021 |  |
 | Happy Birthday: Jazmin |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1899 days ago) |
111821 Workout(Time) Workout WARM-UP :30 Bike (Easy) :30 Bike (Legs Only) :30 Bike (Arms Only) :30 Bike (Mod) 2 ROUNDS :10 Ring Support Hold 8 Ring Rows 6 Frog Jumps (Pause in Plank) 1:00 Bike (Mod-Hard) 2 ROUNDS 4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (R)* 4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (L) 6 Up-Downs *Athletes -- Perform all DB/KB reps on one arm before moving to the other arm SKILL ON A 12:00 RUNNING CLOCK... Practice Strict RMU *Strict RMU Options... Ring Support Hold False Grip Pull-Up Strict RMU Transition Negative Strict RMU (No Measure) WORKOUT 1. EMOM x 10 MINUTES MIN 1 - :45 Max Ring Muscle-Ups MIN 2 - 10/8 Cal Bike (Score is Total Muscle-Ups) -Rest 3:00 b/t Part 1 & 2- 2. EMOM x 6 MINUTES MIN 1 - :45 Max Up-Downs MIN 2 - 12/10 Max Cal Bike (Score is Lowest Reps of Up-Downs) RMU Option 1: Strict Pull-Ups RMU Option 2: Burpee Pull-Ups
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