Friday WOD – 101416

Jenn

Jenn

WORKOUT OF THE DAY

Wellness
1. Back Squat – 3 second eccentric: 5-5-5-5-5, add 5-10# to last week

2. For time:
27-21-15
Calorie Row
Jumping Squat
Burpee Over Rower

Fitness
1. Back Squat – 3 second eccentric: 5RM, then 3×5@90%
No belt, lifters or knee sleeves.

2. For time:
27-21-15
Calorie Row
Jumping Squat
Burpee Over Rower

Performance
STRENGTH
Back Squat – 3 second eccentric: 5RM, then 3×5@90%
No belt, lifters or knee sleeves.

METCON
For time:
27-21-15
Calorie Row
Jumping Squat
Burpee Over Rower

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