Saturday February 1, 2025

“You get in life what you have the courage to ask for.” — Oprah Winfrey

PARTNER WOD: PARTNER MUSCLE-UP BIATHLON
For time:
400-m run
18 muscle-ups
400-m run
15 muscle-ups
400-m run
12 muscle-ups
– Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an attempt.

Time Cap: 18 Minutes

Intermediate: 
5 rounds for time:
400-m run
9 low-ring muscle-up transitions
– Run together, split muscle-up transitions as desired.

Beginner:
4 rounds for time:
400-m run
4 low-ring muscle-up transitions
– Run together, split muscle-up transitions as desired.

Home Workout: 
For time:
400-meter run
18 double-dumbbell devils presses (35/50 lb)
400-meter run
15 double-dumbbell devils presses
400-meter run
12 double-dumbbell devils presses
– Partners run together and share devils presses as needed.

Movement scaling options:
Ring muscle-ups: Low-ring muscle-ups, foot-assisted muscle-ups, ring rows + push-ups from the knees
Run : Distance, running substitutions

Cool down:
Accumulate:
:30 banded overhead stretch/side
:30 bent-arm pec stretch/side