Friday WOD – 093016

Violet

Violet

WORKOUT OF THE DAY

Wellness
1. Back Squat – 3 second eccentric: 5-5-5-5-5

2. 3 Rounds for time:
400m Run
30 Wallballs 14/10

Fitness
1. Back Squat – 3 second eccentric: 5-5-5-5-5
No belt, lifters or knee sleeves.

2. 3 Rounds for time:
400m Run
30 Wallballs 20/14

Performance
STRENGTH
Back Squat – 3 second eccentric: 5@7, 5@8, 5@9, 2×5@90% of top set
No belt, lifters or knee sleeves.

METCON
3 Rounds for time:
400m Run
30 Wallballs 20/14

ACCESSORY
Staggered Stance Good Mornings: 4×8 each side.

GYMNASTICS
1. 6 Alternating Sets:

Set 1, 3, 5:
1 skin the cat
1 toes to rings
1 pull up
1-3 Kipping ring muscle up

Set 2, 4, 6
5 ring muscle up ice cream makers*
*scale this with a Band

2. 3 X ME Hold Ring Support Hold with Turnout – Rest 90 secs