3
Nov
Friday, 4 November, 2016
Dorcha still getting after it 7 months in.
Workout of the Day:
GENERAL WARM-UP
3 Rounds
10 Ring Rows
10 Push-ups
10 Sit-ups
10 PVC Overhead Squats
10 Low Box or Plate jumps
SKILL AND INSTRUCTION
Pick 1: Muscle up transitions on floor or True Grip Muscle up Progression.
Workout:
5 rounds
15 Overhead Squats (115/75)
10 Box Jumps (30/24”)
5 Muscle Ups
*rest 1 minute between rounds
Accessories:
3 sets:
10 L-sit taps over a target
20 second Hollow Hold
*if you cannot do an L-sit tap perform and L-sit or Tuck L-sit for 15 seconds
16:25- 55# OHS (all rounds unbroken), 2MU/round