WOD Blog
 | Fri, Apr 22 2022 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
042222 Workout(Time) Workout WARM-UP 1 ROUND 1:00 EZ Bike 10 Bent Arm Banded Pull Aparts 10 Scap Pull-Ups 10 Air Squats* Into… 1 ROUND :45 Mod Bike 10 Straight Arm Banded Pull Aparts 8 Small Kip Swings 8 Alt. Cossack Squats Into… 1 ROUND :30 Hard Bike 10 Straight Arm Banded Lat Pull Down 6 Big Kip Swings 6 Narrow Stance Squats *Hold the bottom of all the Squats for :01 in a “Deep” Squat position EXTENDED WARM-UP 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 (No Measure) WORKOUT 5 SETS ON A 3:00 RUNNING CLOCK... 8 Bar Muscle-Ups 16 Alt. Pistols or 30 Air Squats Max Cal Bike in Time Remaining... -Rest 1:00 b/t Sets- (Score is Total Cals) BMU Option 1: Jumping BMU BMU Option 2: Burpee Chest to Bar Pull-Ups COOL DOWN FOR RECOVERY 5:00 Foam Roll Legs + Back (No Measure)
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