Workout of the Day - Tuesday, 8 December 2015

Workout of the Day – Tuesday, 8 December 2015

Part A
5 rounds not for time:
3 ring pull-ups (5 ring rows)
1 muscle up (don’t do if don’t have)
3 strict ring dips (5 ring push-ups)

Part B
3 sets:
1 strict muscle up
Pause in holding positions on way back down (3 seconds)
OR In low rings with partner assistance:
Hold top ring dip (2-3 sec)
Hold bottom (2-3 sec)
Hold transition (2-3 sec)

Part C
For time
15 sumo deadlift high pull (115/75) (95/55) (empty)
15 push press (same as above)
200M run
12 sumo deadlift
12 push press
200m run
9 SDHP
9 push press

Part D/ homework
3 sets:
3/3 single arm bar hangs
8 tucks

Posted in Workout of the Day
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