WOD Blog
 | Tue, Dec 20 2022 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2566 days ago) |
122022 Workout(Time) Workout WRAM-UP 2 ROUNDS 10 Arm Haulers 10 Alt. Step-Ups 10 Scap Pull-Ups Into… 3 ROUNDS 100m Run 8 Step-Overs → 8 Box Jump Overs* 8/8 Single Arm Ring Rows In rounds 2 and 3, complete 8 Box Jump Overs. SKILL ON A 12:00 RUNNING CLOCK... Practice Bar/ Ring Muscle-Ups* See below for options/ focuses... Option 1 (Advanced): 2 Ring Kip Swings + 2 Muscle-Ups OR... Option 2 (Intermediate): 2 Bar Kip Swings + 1 Bar Muscle-Up OR... Option 3 (Beginner): 3 Low Ring Transitions + 5 Kip Swings + 2-3 Kipping Pull-Ups (No Measure) WORKOUT 6 SETS Muscle-Ups (Athlete Choice)* 15 Box Jump Overs (24/20) 100m Run -Rest 1:00 b/t Sets- *Athletes Can Choose... 5 Bar Muscle-Ups or 3 Ring Muscle-Ups (Score is Total Time) MU Option 1: Jumping Muscle-Up MU Option 2: Burpee Pull-Up
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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
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