Friday, 20 January, 2017

19
Jan

Friday, 20 January, 2017

For years people asked me if we were going to be "running" inside during winter running workouts and I was always incredulous... This time we were running inside and only the truly brave showed up.  Nice work team.

For years people asked me if we were going to be “running” inside during winter running workouts and I was always incredulous… This time we were running inside and only the truly brave showed up. Nice work team.

Workout of the Day:

Warm Up:

3 Rounds

30 seconds row

30 seconds mountain climber with feet to outside of hands

30 seconds jumping jacks

2 Rounds

5 Inchworms with a push-up

10 Lateral Lunges

10 PVC Pass Through

10 Med Ball Front Squats

Skill:

Muscle Up Progression

WOD:

Complete as many rounds as possible in 12min:

10 Muscle ups

50 Wall Ball Shots

1k Row

Gymnastic Skill Work:

3 Sets

10 Lat Push Down + 10 second hold on quads

3 sets

10 second hold rings to chest + 5 ring rows

*scale up to: 10 second chin over bar hold + 5 strict pull-ups

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