Tues, Mar 31, 2015

IMG_2877

Workout of the Day

—Warmup—

  • 800m Run/1000M ROW
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 10 Box Jumps
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 10 Power Cleans (light wt)
  • 10 Box Step Ups

—Gymnastic Strength—

  • 3 x 6 Strict Muscle-ups ( weighted if possible )

—Or

  • 20 Slow negative Muscle Ups

—Conditioning—

8 min. AMRAP

  • 5 Power Cleans (65% of 1RM Front Squat)
  • 10 Box Jumps (24”/20”)
  • 15 Abmat Sit Ups

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