The Workout of the Day for August 16, 2019

WARM-UP:

Static Hang x 60 sec

I’s, Y’s, T’s x 5 reps each position

Handstand Hold x 60 sec

SKILL:

Every 2min for 18 min (3 sets each):

Station 1 - Muscle-Ups x Max Reps in 45 sec or 3 Rolls to Candlestick + Low Ring Muscle-Up Progression x 3-4 reps

Station 2 - Handstand Walk x 10m (use partner assist of Handstand Wall Runs x 20 reps)

Station 3 - L-Sit x 45-60 sec (accumulated)

METCON (Performance):

EMOM 16 min (4 sets each) for Max Reps of:

Minute 1 - Calorie Row

Minute 2 - Handstand Push-Ups (Fitness = Seated DB Press)

Minute 3 - Bar Muscle-Ups (Fitness = Strict Pull-Ups)

Minute 4 - 30 sec Plank (use the 30 sec after your plank rest to note number of reps achieved in the first 3 stations)

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

For Time:

Row 7x500m with 1 min rest between efforts

Aaron Kennedy