Workout of the Day - Monday, 14 September 2015

Workout of the Day – Monday, 14 September 2015

Part A
EMOM 12
Min 1 – 5 strict weighed pull-up / banded pull-ups
Min 2 – 5 strict weighted box dips / dips with feet on floor
Min 3 – 3 wall climbers + 10 sec hold at top of last one/ 1 wall climber + hold
*cap at 45 seconds

Part B
10 rounds for time ( 5 rounds each )
15 KB swings OH (32/20)/ (24/16)/ (Russian KB swings
10 toes to bar/ v-ups/ sit-ups
5 box jump overs
(Alternate full rounds with a partner, rest while partner works)
* 20 min time cap
* do some movement prep before for DB snatch

Part C
Cool down row or assault for 3 min at comfortable pace
Then partner split stretch – 2x 30 seconds each
Partner downward dog – 2×30 second each

Posted in Workout of the Day
Sign up for our mailing list to receive the latest news, events, workouts, & nutritional advice, delivered straight to your inbox.
Sign up for our mailing list to receive the latest news, events, workouts, & nutritional advice, delivered straight to your inbox.