WOD Blog
 | Sun, Dec 8 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
241208(Rounds, Rx2, Rx3) Rx AMRAP 12: 12 hang power cleans (95/135 lb) 3 ring muscle-ups Rx2/Intermediate AMRAP 12: 12 hang power cleans (75/115 lb) 1 ring muscle-up Rx3/Beginner AMRAP 12: 9 hang power cleans (35/45 lb) 6 ring rows 6 hand-elevated push-ups Skill Work/Pre-workout On a 10:00 clock: Low-ring muscle-up practice _______________________________________ Intended Stimulus Today’s workout is an upper-body combination that’s going to challenge your grip! Both movements today should be moderately challenging with neither one being a major sticking point in the workout and both requiring steady pacing. 6-8+ rounds. Hang power cleans in no more than 3 sets and in :45-:90 each round. Unbroken muscle-ups to start; 1-2 sets later in the workout. Scale volume down to as few as 1 before changing movement. Grip-intensive workout that will require managing upper-body fatigue to avoid failed reps.
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