WOD – Wed, Sep 17
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 jump rope (practice different skills and drills here)
2 rounds:
- 5 ring rows
- :10 ring support (self spot with legs if needed)
- 10 barbell deadlifts
- 3 inchworms
- 10 kip swings
Specific Warm-Up (8:00–18:00)
- 5 false grip ring rows
- 2x 5 kneeling ring transitions
- 2×3 jumping muscle-up transition reps
Skill (Checkmark)
(15:00–22:00)
EMOM x 5
- 2-4 Ring Muscle-Ups or progressions
(Jumping MU / transition + dip / ring row + ring dip superset)
*Intention here is to refine muscle ups skills and capacity. Don’t over fatigue yourself or the workout but the goal here is improvement. Perfect time for those that are close to give attempts and learn from them.
Final WOD Prep (Checkmark)
(22:00-30:00)
- 3×5 Deadlifts building to workout weight
- 5 minutes of practice and scale considerations for cross over single unders
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (35:00–47:00)
AMRAP 12:
3 Ring Muscle-Ups
6 Deadlifts (225/155)
12 Crossover Single Unders
Goal: 5+ rounds
Intermediate: Jumping MU, 185/125 DL, less reps of cross over single unders
Baseline: Ring rows + dips, 95/65 DL, single-unders
Cool Down (Checkmark)
(50:00–60:00)
- 2x 15 single arm bent row each arm
- 2×30 alternating jack knife (15 each leg)
Today we progress high-level gymnastics and move into a fast-paced triplet with barbell and high skill demand. It is a frustrating day for many, but true fitness is a compromise. This means that in order to be well rounded we can’t just develop capacity in stamina, strength, power, and speed, but we equally must develop skills. Be a learner, be curious, push yourself physically but also mentally. There is tremendous life fruit and physical fitness in the adaptions we develop today.