WOD Blog

Thu, Nov 18

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

111821 Workout


Cardio,Skill: 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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