Friday WOD – 102116

Karen

Karen

WORKOUT OF THE DAY

Wellness
For completion:
200 Single Unders
5 Back Squats
Rest 2:00
150 Single Unders
5 Back Squats
Rest 2:00
20 Burpees
5 Back Squats
Rest 2:00
15 Burpees
5 Back Squats
Rest 2:00
10 Burpees
5 Back Squats

Fitness
For completion:
100 Double Unders
5 Back Squats @70% of 5RM
Rest 2:00
75 Double Unders
5 Back Squats @70% of 5RM
Rest 2:00
20 Burpees
5 Back Squats @70% of 5RM
Rest 2:00
15 Burpees
5 Back Squats @70% of 5RM
Rest 2:00
10 Burpees
5 Back Squats @70% of 5RM

Performance
METCON
For completion:
100 Double Unders
5 Back Squats @70% of 5RM
Rest 2:00
75 Double Unders
5 Back Squats @70% of 5RM
Rest 2:00
20 Burpees
5 Back Squats @70% of 5RM
Rest 2:00
15 Burpees
5 Back Squats @70% of 5RM
Rest 2:00
10 Burpees
5 Back Squats @70% of 5RM

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