Friday, 20 January, 2017

For years people asked me if we were going to be “running” inside during winter running workouts and I was always incredulous… This time we were running inside and only the truly brave showed up. Nice work team.

Workout of the Day:

Warm Up:

3 Rounds

30 seconds row

30 seconds mountain climber with feet to outside of hands

30 seconds jumping jacks

2 Rounds

5 Inchworms with a push-up

10 Lateral Lunges

10 PVC Pass Through

10 Med Ball Front Squats

Skill:

Muscle Up Progression

WOD:

Complete as many rounds as possible in 12min:

10 Muscle ups

50 Wall Ball Shots

1k Row

Gymnastic Skill Work:

3 Sets

10 Lat Push Down + 10 second hold on quads

3 sets

10 second hold rings to chest + 5 ring rows

*scale up to: 10 second chin over bar hold + 5 strict pull-ups