Workout Of The Day- Wednesday 11 May 2016

Workout Of The Day- Wednesday 11 May 2016

Part A:
12 min Emom
Min1: 1 strict MU, 2 kipping MU, 3 ring toes to bar
(Scale with 1 dip, 2 kipping dips, 3 v-ups)
Min2: handstand walk 15M
Min 3: max L-sit hold into 10 Lsit lift overs

Movement prep for power clean

Part B:
5 rounds, alternate rounds with 2 partners
25 DU unbroken (if make a mistake start again)
50m sprint
5 power cleans @ 60-70% (hang power clean or KB swing for blue and red)
50m sprint
*rest must be 2:1, so effort is hard
*if mistake on DU then start again

Part C: 3 rounds
10 good mornings
30 seconds plank hold or Chinese plank hold

Posted in Workout of the Day
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