WOD 09/17/2021
A2: Warm Up – 5 Minute AMRAP of:
:20 Seconds Row
5 Each Alternating Reverse Lunge
5 Air Squat
5 Each Single Arm Ring Row
:20 Seconds Row
5 Each Alternating Reverse Lunge
5 Air Squat
5 Each Single Arm Ring Row
.
B: Muscle-ups (6-10 Minute Progression)
:60 Seconds False Grip Ring Row
:120 Seconds Leg Assisted RMU transition (gradually walk feet out)
:60 Seconds False Grip Kipping Swing
:120 Seconds RMU Attempts
:120 Seconds Leg Assisted RMU transition (gradually walk feet out)
:60 Seconds False Grip Kipping Swing
:120 Seconds RMU Attempts
.
C1: Row 60 Seconds
.
C2: Metcon Prep – 2-3 Rounds of:
1-2 RMU
10 Cal Row
1-2 RMU
10 Cal Row
.
C3: Metcon
RX+ =
For Time:10 RMU
100 Air Squat
10 RMU
100/75 Calorie Row (8/5)
For Time:10 RMU
100 Air Squat
10 RMU
100/75 Calorie Row (8/5)
Rx = For Time:
5 RMU
100 Air Squat
5 RMU
100/75 Cal Row
Level 1 = For Time:
10 Banded RMU Transition
60 Air Squat
10 Banded RMU Transition
.
D: 4 RFQ of:
10 Cuban Press (light weight) @3131
5 ATYT (very light weight) @ 2121
10 Cuban Press (light weight) @3131
5 ATYT (very light weight) @ 2121
