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8/3/2017-Workout of the Day

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Thursday 8/3/2017

Warm-up: 8 Minutes @ Easy Pace:
50′ Inchworm
10 Scapular Pullups
10 Scapular Pushups
10 Hollow Rocks + 0:15 Hollow Hold 

Gymnastic Strength: EMOM 16, alternating:
a) 4-8 Strict Pullups, challenging variation
b) 0:30 Handstand Practice

Pullup: Choose from one of the following, listed from highest to lowest proficiency.
-Pronated L-Pull-Up
-Pronated Tuck Pullup
-Pronated Strict Pullup
-Ring Row

Headstand: Choose from one of the following, listed from highest to lowest proficiency.
-Tripod Hold  (Goal: 0:20-0:30 Hold each round)
-Tripod Lift (Goal: 4-5 Controlled Reps each round)
Tuck Headstand (Goal: 0:20-0:30 Hold each round)
– Headstand (Goal: 0:20-0:30 Hold each round)
– Pike Press HeadstandHeadstand (Goal: 4-5 Controlled Reps each round)
– Frog Stand (Goal: 0:20-0:30 Hold each round)

WOD: Assault Bike Or Row- 24 Minutes

Every 2:00 x 12: 0:30 Max Calories

Extra Work: 20 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlift/side
10 Half Kneeling Press/side
10 Bulgarian Split Squats/side

All exercises should be performed with moderate weight. Emphasize pausing at both ends of the range of motion and keeping movement controlled and precise.