Workout of the Day - Tuesday, 30 June 2015

Workout of the Day – Tuesday, 30 June 2015

Part A
Practice Strict MU transitions
*scale with feet on floor and use as little assistance as possible

After practice for 10 mins then

For quality, In 15 min (All muscle ups have double ring dip at top)
5 muscle ups, 5 KB swings
4 muscle ups, 10 KB swings
3 muscle ups, 15 KB swings
2, 20
1, 25
*if put KB down or break muscle up then 8 burpee penalty

Red – do push-ups (10-8-6-4-2)
Blue – do transition with feet on ground (if have dip) or do ring push-ups but 10-8-6-4-2

Part B
2 rounds:
3 min row for calories
2 min double Unders
1 min box jumps
Rest 1 min
* score is calories + DU + box jumps

Posted in Workout of the Day
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