Saturday, 28 January, 2017

Workout of the Day:

Warm Up:

Joint Prep Routine

3 Rounds

4 Low Ring Transitions

8 Pulls on the rower

12 Push Press with Empty Bar

Skill:

Push Jerk Progression

WOD:

Partner WOD:

5 rounds

5 Muscle Ups

15 Shoulder to Overhead

(Round 1: 95/65, Round 2: 115/75, Round 3: 135/85, Round 4: 115/75, Round 5: 95/65) 20/15 Cal row

*One person does 5 Muscle Ups/15 Shoulder to OH (95/65)/20/15 cal row then the next person does 5 Muscle Ups/15 Shoulder to Overhead/20 Cal Row

Cool Down:

Barbell Triceps Smash (90 Sec Each)