Workout of the Day - Tuesday, 1 December 2015

Workout of the Day – Tuesday, 1 December 2015

Practice bar muscle up in bands and progressions for kipping below
5 min pull-up
5 min dips

Part A
Emom15
Min1 – 3 kipping pull-up, 2 kipping chest to Bar, 1 bar muscle up (3 swinging Kip’s on bar, 3 negative pull-ups)
Min 2 – 3 strict ring dip, 2 kipping ring dip, pause at top 5 sec, pause at bottom 5 sec (3 strict push-ups on DB, pause at top of ring 5 sec, pause at bottom)
Min 3 – rest

Part B
Alternate in teams of 3
4 rounds each for time:
20M sled sprint (light and fast)
10 wall ball dumps over shoulder (5/5)
5 power push-ups/ clap push-ups
*Rest while partners go

Part C
50 shoulder touches
* every 10 stop and do 5 superman raises
* use a wall climber to get into position

Posted in Workout of the Day
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