WOD Blog
 | Fri, Nov 27 2020 |  |
| Fri Nov 27 2020 | Ring Muscle Up C2B Benchmark | Side Effect B | Side Effect A |
Fri Nov 27 2020
(No Results Tracked)
2:00 bike row or run
banded shoulder stretch
wrist stretch
banded hamstring stretch
samson stretch
5 inchworm to pushup
5 ring rows
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Ring Muscle Up C2B Benchmark
(Time)
For Time:
15/10 Ring Muscle-Ups
or
50 CTB Pull-Ups
Starting on the 0:00, and every 3:00 thereafter:
200/150 Meter Row
4 Lateral Burpees over Rower
Time Cap - 15:00
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Side Effect B
(Rounds)
On the 15:00... 'Side Effect B'
10:00 AMRAP:
10 Deadlifts 225/155 (185 / 135 lb)
7 Kipping Handstand Pushups
200m Run
Stimulus
- Reducing the weight on the deadlift significantly to keep our intensity high.
- Still on the heavy side, but now a barbell we could cycle for 10+ reps unbroken when fresh.
- Where the first AMRAP was more of a steady grind with methodical pacing, this effort brings the higher intensity.
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Side Effect A
(Rounds)
On the 0:00... 'Side Effect A'
10:00 AMRAP
5 Deadlifts 335/235 (245 / 165 lb)
10/7 Bike or 13/10 row or 200m run
15' Handstand Walk or 50' bear crawl or 1:00 hsw practice
Stimulus
- First of two conditioning efforts, with Part B starting five minutes after this AMRAP concludes.
- Going heavy here today on the deadlift. A weight that we feel confident we *could* cycle the 5 reps unbroken on the first round.
- If this is out of reach, let's modify to 85% of our 1RM to meet the stimulus.
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