1/8/18

Workout of the Day

1. WOD (25:00-41:00)
Every 2 minutes for 8 sets:
10 Thrusters (95lbs/65lbs)
10 Bar Facing Burpees
*Score is your slowest round.

2. Gymnastics Skill (41:00-60:00)
1) Rest 5 minutes after the workout

2) Pull-ups and Muscle Up Skill
2×10 Beat Swings on Bar
3x 3-1-3 Swing and Pull Drill on Bar
2×10 Swing on Rings
3x 3-1-3 Swing and Pull Drill on Rings
** Use False Grips!!

3) Depending on ability finish with:
Max set of strict muscle-up
or
1 Strict muscle-up attempt + Max set of strict pull-ups
or
1 Strict pull-up attempt + Max set of strict ring rows
** Use False Grips!!

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today’s session will focus on hard interval training. Challenge yourself to really push the speed. Goal is for the athlete to maintain a pace through the intervals with no less than 15-30 seconds of rest each round. There will naturally be a little fall off, however, use the 5 tested reps in the warm-up as a gauge. Have fun with the gymnastics skill work at the end of the session and focus on quality of movement.