WOD Blog

Fri, Aug 5

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1285 days ago)

080522 Workout


Cardio,Skill: Time
Workout

WARM-UP
2 ROUNDS
10 Slam Ball Ground to Overhead
7 Scap Pull-Ups
7 Short, Controlled Kipping Swing
7 Push-ups

Into…

2 ROUNDS
10 Slam Balls
7 Big, Dynamic Kip Swing
7 Kipping Jumping Pull-Ups or 7 Ring Rows
7 Hand Release Push-ups

SKILL
EMOM x 6 MINUTES
Practice one of the below Pulling Options...

Option 1:
2 Hips to Bar + 1 Bar Muscle-Up

Or...

Option 2:
2 Dynamic Kip Swing + 1 Pull-Up

Or...

Option 3:
3 Simulated Kip Swing or 3 Jumping Pull-Ups

(No Measure)

WORKOUT
2 SETS
AMRAP x 6 MINUTES*
3 Bar Muscle-Ups
9 Hand Release Push-Ups
18 Plate Ground To Overhead 45/25

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up

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