Monday 16 April, 2018

Workout of the Day:

WARM UP:

2x Through

250 M Row

10 Sit Ups (Abmat or GHD)

10 Hang Muscle Clean(Barbell)

30 sec Banded Overhead Distraction(each)

SKILL:

Bar MU-

3 Strict Pull Ups, 3 Kipping, 3 C2B, 2 Abs to Bar, 1 Bar MU

Ring MU-

3 Ring Rows (false grip), 3 Kipping Ring PU, 3 Big Gymnastic Swings, 2 Pull to Hips, 1 Ring MU

WOD:

As Many Reps as Possible in 12 Minutes, Ascending by 1

Hang Power Cleans

Muscle Ups (Shooter’s Choice of Bar or Rings or Mixed)

ACCESSORIES:

Partner Hollow Sit Ups 8×3 each

Banded Elbow Distraction, 90 sec each