11.04.2018

 In Workout of the Day

Workout of the Day

In teams of 3, with 1 person at each station, complete as many reps as possible in 12 minutes of:

  • Station 1 – Run or Row 250m
  • Station 2 – DB Hang C & J x max reps (50/35lb – switch sides every 5 reps)
  • Station 3 – Rest

Rest/Walk 3 minutes

In teams of 3, with 1 person at each station, complete as many reps as possible in 12 minutes of:

  • Station 1 – Muscle Up x max reps
  • Station 2 – Bike or Ski 20/15 Cals
  • Station 3 – Rest

Rest/Walk 3 minutes

In teams of 3, with 1 person at each station, complete as many reps as possible in 12 minutes of:

  • Station 1 – Farmers Carry x 60m
  • Station 2 – Double Under x max reps
  • Station 3 – Rest

Score is the total number of DB Hang C& J, Muscle Up, and Double Unders .

Comp Class 8am Downtown

A. 3 Sets

  • Supinated Hang 30 seconds
  • Alt Cossack Squat w/ Goblet Hold x 8-10
  • SA OH Carry x 100ft per

B. 5 Sets

  • Strict Ring Muscle Up x 5,4,3,2,1
  • HS Walk 30ft between sets

C. Every 2 minutes, for 14 (7 Sets):

  • Hang Clean + Front Squat + Split Jerk

-Hold the receiving position in the split for 2 to 3 seconds.

 

 

 

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