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WOD Blog
 | Tue, Oct 28 2025 |  |
 | Happy Birthday: Brad L |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SKILL WORK 10-28-25 | METCON 10-28-25 | WARM UP 10-28-25 |
SKILL WORK 10-28-25(Reps, Rx2, Rx3) 15 min EMOM Min 1: 5-8 Strict Pull Up Min 2: 5-8 Strict Ring Dip Min 3: REST Stagger start ring dip/pull up to share rings. Rx+: Sub EMOM x 15 minutes 1. Ring Muscle Up AMRAP 2-3: REST OR Practice ring muscle ups during this time. Rx: As written, add weight as tolerated Rx2: Sub Band Assisted Pull Up OR Negatives x 2-3 reps. Sub one of the following for ring dips: *Foot Assisted Ring Dip *Matador Dip *Band Assisted Matador Dip Rx3: Sub. Band Assisted Pull Up OR Lat P;ull Down x 10-15 reps. Sub Push Up (assisted as needed for ring dip).
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