WOD Blog
 | Wed, Sep 14 2022 |  |
 | Happy Birthday: Kimbly |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 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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