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10/10/2017-Workout of the Day

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 Warm-up:  3 Sets: 10 Minute Cap
200m Row
10 Burpees
10 Single Arm Kettlebell Swings/side, light
3 Squat Snatch-

Notes Snatch: Empty bar first set, add a bit of weight each round.

 

WOD:

@ 0:00 4 Rounds For Time:
250m Row or 150M Row
5 Squat Snatch, 155/105, 95/65, 35/20(DB power snatch) 5 Per
@ 10:00  3 Rounds For Time:
500m Row or 300M Row
10 Burpees Over Rower
@ 20:00 2 Rounds For Time:
750m Row or 500M Row
15 Kettlebell Swings, 70/55, 55/35, 35/25

Extra Work- Pick based on needs. 

A) Back Squat-  90% x Max Reps x 1

B) Muscle Up Practice 
15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Muscle-Up
3) Muscle-Up Negative
4) Transition Rock
-Elevated (most difficult)
-Supine (medium difficulty)
-Incline (least difficult)