WOD Blog
 | Tue, Aug 7 2018 |  |
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| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
CrossFit WOD 180708(Time, Rx2) RxWOD: 1) 60 Toes-to-Bars (On Every minute perform): *8 Box Jumps (24/20 in.) 2) 20 Ring Muscle-ups (On Every minute perform): *8 Wall Balls (20/14 lb.) RX will likely be completing 10-12 Toes-to-Bars per minute after the Box Jumps. Aim to finish the first portion in 5-6 minutes. For the Muscle-ups, ability and capacity levels will differ greatly. Aim to complete 2-4 at a time each minute after the Wall Balls. Times may range from 15-17 minutes for those with more Muscle-up capacity, but upward of 20 for others. _________________________________________ Rx2 WOD: 1) 60 Lying Hands to Feet (On Every minute perform): *10 Step-ups 2) 20 False-Grip Ring Rows (On Every minute perform): *6 Wall Balls Aim for the Wall Lying Hands to Feet to take no more than 6-7 minutes with the Step-ups (you are doing sets of 8-10). For the rings, you are performing False-Grip Ring Rows, which allows you to practice the false-grip pulling motion of the movement while getting in some strict strength work. The False-Grip Ring Rows should be challenging. Move feet further forward than you would for a regular Ring Row, as we want you to only be able to do sets of 2-3 reps at a time. Times for RX2 will likely be in the 15-minute range. _________________________________________ For both movements, aim for the reps to take 10-15 seconds, back on the Toes-to-Bars or Muscle-ups by 20 seconds into the minute.
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