Design a site like this with WordPress.com
Get started

WOD Wednesday 06-09-2021

Online Semifinals Event 3

For time:
30 muscle-ups
30-meter dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap.

Post time to comments.

Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.

Intermediate Option:
For time:
20 muscle-ups
30-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
20-meter dumbbell front-rack lunge
100 double-unders
5 muscle-ups
10-meter dumbbell front-rack lunge
50 double-unders

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
20 assisted pull-ups + 20 assisted push-ups
30-meter lunge
200 single-unders
10 assisted pull-ups + 10 assisted push-ups
20-meter lunge
100 single-unders
5 assisted pull-ups + 5 assisted push-ups
10-meter lunge
50 single-unders

Advertisement

One thought on “WOD Wednesday 06-09-2021”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s