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8/30/2017-Workout of the Day

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Wednesday 8/30/2017

Warm-up: EMOM 9, alternating:
a) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings

b) 6-8 Ring Rows + 6-8 Pushups
c) 10 Glute Bridges, pause and squeeze at top


 Gymnastic Strength : 12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative
3) Assisted Muscle-up
4)Ring Pull-up+ Ring Dip – Ladder
5) Pull-up or Ring Row+ Dip or Push-up- Ladder

WOD: 5 Rounds, Not For Time: TIMECAP: 20:00
10 Handstand Pushups, challenging variation
5 Deadlifts, 90% of last week’s top single

Extra Work:  Run

Warm-Up: 3 x 100′ Buttkicker + 100′ High Knees + 100′ Carioca Fast, light feet, focus on your movement, don’t just go through the motions

4 x 50′ A-Skip + 50′ B Skip

3 x 10m Takeoff -Start from three point stance. Focus on staying low as you start and letting your chest rise naturally, rather than intentionally pulling up.

3 x 30m Flyaway -Gradually build your speed over the first 20m into an all-out sprint for the final 10

3x400m Sprint

Full recovery between sets, 4-6 minutes. This is speed work, not conditioning.