Thursday 12.16.2021

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Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Mobility

Impact/Focus: Muscle-ups and Kipping Skills Sets
Warm up as needed before completing the following workload every minute on the minute for 12:00 or every other minute on the minute for 6 Rounds.

Each Round Complete
2 reps x Muscle-ups (Bar or Rings)

Notes: Today will build on last Thursday’s training; this week’s emphasis will be on the False Grip for Ring Work & the pull/kip to transition for Bar and Rings.

Post scores to comments.

“Half Chelsea”
15:00 total working time.
Complete the following workload on the minute for 15 rounds total.

5 x Pull-ups
10 x Push-ups
15 x Air Squats


  • Pacing, scaling, and training intentions will be covered in detail during the whiteboard brief.
  • 3/7/12 reps respectively would be an example of scaling volume to a sustainable effort @1 round per minute.
  • Rx+ options would be…
  • I. 30 Rounds, 30 minutes for the Benchmark “Chelsea” or
  • II. 15 Rounds EMOTM of 2 x Muscle-ups, 5 x Ring Dips, 10 x Pistols (alt. legs).
  • Reference scores from the WOD post on 09.08.2020 linked HERE.

Post scores to comments.

Samy Daghir

1 thought on “Thursday 12.16.2021”

  1. Impact/Focus: Muscle-ups and Kipping Skills Sets
    Subbed for Knee Tucks

    “Half Chelsea”
    8 rounds + 4 reps
    Subbed for kipping pull ups no bands!

    Bloody hands but didn’t notice till after the workout so hoping that means my hands are getting stronger? Or I’m just oblivious lol


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