2.27.2018

 In Workout of the Day

Warm Up

Row 3 minutes,

Then 2 Rounds of:

  • SA Ring Row x 5 per @ 2011
  • Ring Support w/ RTO x 15-20 seconds
  • Alt Cossack x 10

Workout of the Day

Performance

A.

Every 2 minutes, for 18 minutes (3 sets of each):

  • Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
  • Station 2: Row 200/150m
  • Station 3: Wall Walk x 2-3

B. EMOM for 20 minutes (5 Sets)

  • Minute 1 – Row 200/150m
  • Minute 2 – Bar Facing Burpee x 10-12
  • Minute 3 – Thruster x 10-12 (95/65lbs)
  • Minute 4 – CTB Pull Up x 10-12

GPP

A.

Every 2 minutes, for 18 minutes (3 sets of each):

  • Station 1 – Ring Support Hold x 15 seconds + Bottom of Dip Hold x 15 seconds
  • Station 2: Row 200/150m (No Straps)
  • Station 3: Wall Walk x 2-3

B. EMOM for 20 minutes (5 Sets)

  • Minute 1 – Row 200/150m
  • Minute 2 – Burpee Over the DB x 10-12
  • Minute 3 – SA DB Thruster x 5 per
  • Minute 4 – Jumping CTB Pull Up x 10-12

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