Workout of the Day

Thurs 3-8-18

This Week’s Training – ** RSVP **

Athletics WOD

A. EMOMA x 4 setsn (12min):
1st) 7 Hang Squat Snatch 95/65
2nd) Gymnastics Sets
3rd) 6 Alternating Jumping Lunges + 12 Burpees (fast)
3rd) Bike @ 60-70% effort

For your gymnastics sets pick a skill that needs polishing and complete one or two small sets that do not cause fatigue. Some movements that would work well are HSPU, CTB Pullups, Bar Muscle Ups, Ring Dips, Handstand Walk, etc

Fitness WOD

A. AMRAP 22min with a partner
Row 250m
15 Wallball
10 Box Jumps 24/20

One partner working at a time, alternate full rounds

Strength WOD

A. Kipping HSPU Tech Work – focus on Open ROM standard – complete 3-4 sets – if you have > 10 unbroken work from a deficit (55lb plates)

B. 4 sets:
90 sec mobility work (ankles or splits)
10 Single DB OHS – switch arms each set

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