Friday WOD – 100716

Nikki

Nikki

COLUMBUS DAY SCHEDULE
Sunday, October 9th – CLOSED
Monday, Columbus Day – 5:15am and 6am Canceled! All other classes as regularly scheduled!

WORKOUT OF THE DAY

Wellness
1. Back Squat – 3 second eccentric: 5-5-5-5-5, add 5-10# to last week
No belt, lifters or knee sleeves.

2. For time:
Run 600m
75 Push-ups
150 Air squats
Run 600m

Fitness
1. Back Squat – 3 second eccentric: 5-5-5-5-5, add 5-10# to last week
No belt, lifters or knee sleeves.

2. For time:
Run 800m
100 Push-ups
200 Air squats
Run 800m

Performance
STRENGTH
Back Squat – 3 second eccentric: 5-5-5-5-5, add 5-10# to last week
No belt, lifters or knee sleeves.

METCON
For time:
Run 800m
100 Push-ups
200 Air squats
Run 800m

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