The Workout of the Day for June 7, 2019

WARM-UP:

Scapular Pull-Ups x 10 reps

I’s, Y’s T’s x 5 reps each

Then

Two sets:

Row x 30 sec

Rest 30 sec

Waiter + Farmer Carry x 40 yards per side

Rest 30-60 sec

STRENGTH/SKILL(Performance/Fitness):

Every 3 min for 18 min (two sets of each):

Station 1 - 3 min of Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 - 3 min of Handstand Walk practice (Scale with Shoulder Taps or Handstand Holds)

Station 3 - 3 min of Ring Muscle-Up Skill Practice (Scale with Banded Low Ring Pull to Turnover)

METCON(Performance/Fitness):

Two sets for max reps:

3 min Calorie Row

2 min Alternating Single Arm DB Snatches 50/35

3 min Box Jumps 24/20

2 min Ring Dips

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

ADDITIONAL WORK (Competition):

Every 2 min for 12 min (6 sets):

3 Front Squats + 1 Jerk @ 90% 1RM Clean & Jerk

ADDITIONAL WORK (General):

Three sets of:

Chinese KB Row x 10 reps @ 1212

Rest as needed

DB French Press x 12 reps

Rest as needed

Aaron Kennedy