Monday January 11, 2016
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Category: WOD

Monday January 11, 2016

Warm Up
2 Rounds
25 cal Row
10 Burpees
5 Heavy Goblet Squats

Skill
EMOM 12 minutes
1x Hang squat Clean
1x Front squat
1x Split Jerk
*Start at 60% build over the course**

Then..

Find your 5 rep max Push Press

WOD
8 min AMRAP
21 Hand Release Push ups
15 Kettle Bell Swings
9 T2B

Post Wod-
**Coach Emily has been kind enough to make a 5 Week Muscle up Program.  3 times a week our Post WODs will be all movements to help our athletes work on muscle ups, bar muscle ups, or even get stronger on their pull-ups.  This will hopefully help all of our athletes improve on their gymnastic skills! We are excited to see the results! Thanks Coach Emily!! 🙂 **

5×3 Strict Chest to Ring Pull-ups
5×3 Ring Push ups
5×3 Ring Transitions-feet on ground
3x Max Effort Ring to Chest hold

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