Workout of the Day

10/20/2020

  • 10/20
  • Warm Up:
  • Thoracic Flow - then:
  • 2 rounds
  • 5 Scapular Pull Ups with 5 sec hang
  • 15 Sec HS Hold against wall
  • 15 sec Hollow Body Band pull down and Hold
  • WOD:
  • A) EMOM 12 min alternating:
  • 4-12 Pull Ups
  • 6-10 Toes 2 Bar
  • 8-12 GHD
  •  -or -
  • B) Every Minute:
  • 6 Pull Ups
  • 3 Toes to Bar
  • 2 Bar Muscle Ups

  • Strength:
  • 5 Sets Building in weight **
  • 5 Hang Power Clean + 1 Push Jerk
  • 4 HPC + 2 PJ
  • 3 HPC + 3PJ
  • 2 HPC + 4 PJ
  • 1 HPC + 5 PJ
  • ** Sprint 6/8 cals on rower after each set