For Time:
4 Rounds:
10 Pull-ups MRX Jumping pull-ups
10 Box Jump Overs 24/20” MRX 20/18”
directly into…
2 Rounds:
10 Chest to Bar Pull-ups MRX Ring rows
15 Box Jump Overs
directly into…
1 Round:
10 Bar Muscle-ups MRX Burpee Pull-up
20 Box Jump Overs
At 15 minutes, start:
For Time:
4 Rounds:
10 Bar Dips MRX banded bar dips
10 Hip Extensions
directly into…
2 Rounds:
10 Ring Dips MRX bar dips
15 Hip Extensions
directly into…
4 Rounds:
10 Pull-ups MRX Jumping pull-ups
10 Box Jump Overs 24/20” MRX 20/18”
directly into…
2 Rounds:
10 Chest to Bar Pull-ups MRX Ring rows
15 Box Jump Overs
directly into…
1 Round:
10 Bar Muscle-ups MRX Burpee Pull-up
20 Box Jump Overs
At 15 minutes, start:
For Time:
4 Rounds:
10 Bar Dips MRX banded bar dips
10 Hip Extensions
directly into…
2 Rounds:
10 Ring Dips MRX bar dips
15 Hip Extensions
directly into…
1 Round:
10 Ring Muscle-ups MRX Ring transitions with dip
20 Hip Extensions
*Athletes choice on WOD to start with
10 Ring Muscle-ups MRX Ring transitions with dip
20 Hip Extensions
*Athletes choice on WOD to start with
Wod as rxd in order
Wod 1: 8:05
Wod 2: capped, had over 7 mins for RMU and failed all
WOD: RXD
8:30 on first
6:24 on 2nd
WOD Rx: did Rings/Hip Extensions first
Ring/Hip Extension
10:25
Pull up/Box jump overs
13:09
*Strict bar dips
Total time: 23:34
WODs in this order:
Rx Ring/Hip Extension:
12:16 is when I finished Ring MU but forgot to do last set of hip extensions, so technically DNF
All singles on Ring MU
Rx Pull up/Box jump overs
7:01
Bar MU- 4/3/2/1
Wod Rx’d: rings first
Dips/hip ext:
11:14
Pull-ups/box jumps:
9:05
Total time=20:19
Wod rx as written
Pull up/box jump 8:33
Dips/hip extensions 12:54
Total time 21:27
Wod Rx’d: rings first
Dips/hip ext:
Capped after 10 RMU
Pull-ups/box jumps:
Capped at 6 BMU
WOD
As Rx’d
Dip/Hip Ext: 9:39
Pull-up/BJO: 9:34
Total time: 19:13
Wods
Completed w/ mods
PU/BJ – 8:40
Dips/HExt – 11:10
60 Pull-ups
10 burpee pull-ups
All step up and overs
12:36
70 bar dips
All hip ext
10:45
4×10 jumping plu/10 18”step overs
2×10 ring rows/15 18”step overs
1×10 burpee plu/30 18” step overs
10:25
4×10 banded bar dips/10 hip ext
2×10 banded bar dips/15 hip ext
1×10 banded bar dips/20 hip ext
9:01
WOD RX
WOD 1 PU/BJ
10:19
WOD 2 dips Dips/
10:47
WOD 1: strict dips / hip extensions
Burpee PUs for Ring MUs. Everything else as written.
7:14
WOD 2: PU / BJ overs
Burpee PUs for Bar MUs. Everything else as written.
11:15
WOD 1 Rx’d
Dips/Ext.
7:26
WOD 2 Rx’d
Pull-Ups/BJO
11:15
Total: 18:41