WOD
“Sanctuary”
30 Calorie Bike
15 Bar Muscle Ups
30 Calorie Row
WOD Guidance & Goals:
Aim to complete the bike in 3-4 minutes and the row in 2-4 minutes. There are several ways to attack the bar muscle ups. One could be doing a BIG (10+) then chipping away at smaller sets or even singles. Second, could be 3-5 reps with timed breaks. Third, singles from the start! Target 10-12 minutes.
Post Time to Comments.
9:08 black band strict PUs
7:49 Rx
12:47. Rx
First bmus in a loooong time. Thanks for the help coaches!
8:47 8 BBMUA (got 6 of them!)
14:06 15 BBMU
blue band down to black, first time doing them in a long time. Thanks for the push on the rower 5:30am…❤️ you guys.
7:00 rx
9:22 C2B
13:32 Rx
5:59 15 SPUs
10:57 C2b, 2 sets of 2, the rest singles – rested way too much on these.
7:28rx
12:58 12 bmu, a grind lots of fails, glad to be working out
8:25 rx
8:58 RX
8:20, bl band strict pu’s
13:23 rx
8:37 Rx
9:06 bbmu
5:51 rx
– under 2 bike
– 5/4/3/3
– 1300ish row
Saaaaaaam!
8:06 – C2B
9:36- CTB
9:28 strict pull-ups, dips on rig
7:11 Rx
5:51Rx
9:43 purple band strict PU
5:10 mua / black band strict pull ups
7:41 c2b (7 att, 8 c2b)