WOD Blog

Wed, Sep 14

Happy Birthday: Sophia O & Kimberly P
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1327 days ago)

091422 Workout


(Time)
Workout

WARM-UP
200m Run @ Mod Pace

Into…

AMRAP x 5 MINUTES
5 Slam Ball Narrow Stance Front Squats
5 Slam Ball Ground to Overhead
5 Jumping Pull-Ups
5 V-Ups

Into…

200m Run @ Hard Pace

EXTENDED WARM-UP
EMOM x 9 MINUTES
MIN 1 - :40 Bar Muscle-Up Practice*
MIN 2 - :40 Pistol Practice**
MIN 3 - EZ Row

(No Measure)

*Bar Muscle-Up Options:
3 Dynamic Kip Swings + 2 Hips to Rig
2-3 Jumping Bar Muscle-Ups
1-2 Bar Muscle-Ups

**Pistol Options:
Narrow Stance Squats
Alt. Single Leg Rig Assisted Pistols
Alt. Heel Elevated Pistols

WORKOUT
FOR TIME
800m Run

Immediately Into...

10 ROUNDS
4 Bar Muscle-Ups
6 Alt. Pistols
8 Plate Ground to Overhead 45/25

Immediately Into...

800m Run

(Score is Time)

KG SB: (15/10)|(10/5)

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

Pistol Option 1: Narrow Stance Squats
Pistol Option 2: Alt. Heel Elevated Pistols

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