Blog Search

8/9/2017-Workout of the Day

By: 0

Wednesday 8/9/2017

Warm-up: EMOM 15, alternating:
a) 1:00 Jump Rope
b) 6-8 Ring Rows + 6-8 Pushups
c) 16 Single Arm Overhead Walking Lunges, change arms after 8 steps

Gymnastics Strength :  Muscle-Up Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative (https://youtu.be/-LcZZGAMv_c )
3) Transition Rock-Elevated https://youtu.be/wqoiM6E-wyA (most difficult)
-Supine https://youtu.be/9YI7hWo2ywM (medium difficulty)
-Incline https://youtu.be/xNtmL6pZSIc (least difficult)

WOD:AMRAP 7:
Level 3/2/1
50 Double Unders/taps/2x singles
10 Overhead Squats, 115#/75#, 75/55, 45/35

Extra Work: Row

5:00 @ warm-up pace 
3 Rounds:
1000m @ Moderate

500m @ Recovery Pace

Rounds are consecutive, the 500m @ 6 serving as the rest period. The focus is on having consistent times and stroke rates. You should be thinking about practicing a pace you could row for a 5k, not trying to row max effort 1000m sprints!