DAILY WOD
 | Tue, Dec 20 2022 |  |
| 12-20-2022 WARMUP | 12-20-2022 SKILLZ WERK | 12-20-2022 METCON |
12-20-2022 WARMUP (No Results Tracked) 2 ROUNDS 10/10 Arm Circles Forward/Backward 10 Alt. Step-Ups 10 Scap Pull-Ups Into… 3 ROUNDS 100m Run 8 Step-Overs → 8 Box Jump Overs* 12 Ring Rows In rounds 2 and 3, complete 8 Box Jump Overs.
|
12-20-2022 SKILLZ WERK (No Results Tracked) ON A 12:00 RUNNING CLOCK... Practice Bar/ Ring Muscle-Ups* See below for options/ focuses... Option 1 (Advanced): 2 Ring Kip Swings + 1 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)
|
12-20-2022 METCON (Time) 6 SETS Muscle-Ups (Athlete Choice)* 15 Box Jump Overs (24/20) 100m Run -Rest 1:00 b/t Sets- *Athletes Can Choose... 3 Bar Muscle-Ups or 2 Ring Muscle-Ups (Score is Total Time) MU Option 1: Jumping Muscle-Up MU Option 2: Burpee Pull-Up
| 1st | 13:33 Rx | Mari Tue, Dec 20, 2022 | | 2nd | 15:29 | Laura M Tue, Dec 20, 2022 | | 3rd | 15:36 | Elizabeth Tue, Dec 20, 2022 | | 1st | 12:43 Rx | Jeremy Tue, Dec 20, 2022 | | 2nd | 13:37 Rx | Thomas C Tue, Dec 20, 2022 | | 3rd | 15:58 | Ian N Tue, Dec 20, 2022 |
| Jeremy | 12:43 Rx | | | Mari | 13:33 Rx | | | Thomas C | 13:37 Rx | | | Laura M | 15:29 | JBMU | | Elizabeth | 15:36 | Burpee JPU, 16” step overs | | Ian N | 15:58 | Burpee PU, 20” step-overs | | Katie E | BURPEES | 240 🥴 |
|