Workout of the Day: Saturday, 1.6.18
WORKOUT OF THE DAY:
10 Russian Twist
30 Jumping Jacks
Skill work-- 3 sets (ish)
A1. Linking Toes-to-Bar x 1-2 minutes.
-work on pulling feet down fast and actively pulling into arch to allow smooth transition into next T2B.
--Try to get a smooth 3-6 reps each time.
--Be aware of grip on the bar to avoid ripping.
A2. Rope Climb x 1-2 reps
--This is a squatting movement, not a pulling movement.
A3. Cycling Push Press x 5-10 reps
--work on locking out completely overhead, and using the lowering of the bar to smoothly meet with your dip into the next push press.
--Stay light and prioritize smoothness-- no crashing into your shoulders.
Teams of 4, tunnel style:
(3/2) Rope Climbs
12 Push Press (95/65)
12 Toes to Bar
--modify so you could theoretically do these movements unbroken on your first set.
--you will end up resting slightly behind your teammates. Savor it.
30' High Knees
30' Butt Kickers
30' Spiderman steps
30' Lateral Lunge
30' Bear Crawl
30' Crab Walk
A1. Kipping Deficit HSPU x 7
A2. Weighted Pistols x 7/side
A3. Legless Rope Climb x 3
2 Rounds For Time
12 Thrusters (115/75 lb)
12 Power Snatches (115/75 lb)
12 Push Jerks (115/75 lb)
12 Hang Squat Cleans (115/75 lb)
12 Overhead Squats (115/75 lb)