Workout of the Day: Friday, 6.8.18

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This Saturday we will be participating in "Levi's WOD" for an important cause. Read and donate here.

WORKOUT OF THE DAY:

MOVEMENT PREP:
Theraband Warm up

2 sets:
10 Scap Pull up
10 Kip Swings
10 Scap Push up
10 Ring Rows
30' Inchworm
30' Bear Crawl

STRENGTH/SKILL:
Ring MU Work
Get 3 sets total of A,B, or C.

A. Working on Pull-ups
Negative Pull-up x 5
Ring Row x 10
Ring Support x :10
Bottom Ring Support x :10

B. Working on Strict MU
False Grip Pull up x 5
Jumping MU Transition x 5
Ring Dip x 5
Strict MU x 1-2

C. Working on Kipping MU (already have strict)
Low Amplitude Ring Swing x 5
Banded MU Transition x 5
High Amplitude Ring Swing x 5
Kipping Ring MU x 1-2

CONDITIONING:
13min AMRAP:
10 Ring Muscle-up
800m Run
30 Box Jump (30"/24")

DurAble

10 Hollow Rocks
10 Deadbugs
10 Scap Push ups
10 Reverse Lunges
x 2

Work
4 sets
KB-BU Strict Press 6/side
KB Roll ups 10 rep
Bulgarian Split Squat 8/side

Hustle
16 min EMOM
1st 20 Little Man in the Woods
2nd 15 Air Squats
3rd 10/side SA Ring Row
4th :20 Burpees

Justin McClintock