Going in for a rare office visit, so need something short and efficient.
Inspired by theboxprogramming’s WOD post on Instagram from October 16.
AMRAP in 20 minutes of the following, every 2 minutes stop and do 5 Burpees…
Results: 3 rounds plus 88 reps.
With bottom of rings waist high, 3 rounds of
See this video for how the transitions should work… Muscle Up Drills
With bottom of rings shoulder high, 5 rounds of
Then EMOM for 10 minutes, a theboxprogramming complex
Results: For the ring pullups I started with my feet on the ground in front of me to maintain the hollow position. For the last part it took some rounds to get into the rhythm, but was able to complete all 10 rounds.
EMOM for 20 minutes
Rounds 1-5 (minutes 1-10)
Rounds 6-7 (minutes 11-14)
Rounds 8-10 (minutes 15-20)
Then 6 rounds for time
Results: Metcon 17:21.
Rebuilding after 2 weeks of doing nothing on vacation.
3 rounds of
Then EMOM for 20 minutes
Then 5 rounds for time
Results: For the back squats, used 155lbs/70kg. Metcon 9:22.
3 rounds of
3 rounds (18 minutes total)
Results: Used a Kettlebell for the Turkish Getups. Metcon 200-27-60-31-64 reps. total per exercise.