Monday WOD – 100316

Fence Post Leaning

Fence Post Leaning

WORKOUT OF THE DAY

Wellness
1. Push Press: 5×5, add 2.5-5# to last week’s sets

2. Every 3:00 for 6 Rounds:
12 Bodyweight Rows
12 Push Press 95/65

Fitness
1. Push Press: 5RM, then 3×5@90%

2. Every 3:00 for 6 Rounds:
12 Bodyweight Rows
12 Push Press 115/75

Performance
GYMNASTICS
5 Round Complex
1 Deadstop HSPU (Start from a Headstand)
3 Strict HSPU
ME Kipping

Note: This is meant to be a complex but if you need to break up these elements then rest 20 secs between them.
rest 60 secs between cycles of sets.

STRENGTH
Push Press: 5RM, then 3×5@90%

METCON
Every 3:00 for 6 Rounds:
12 Bodyweight Rows
12 DB Push Press 50/35

ACCESSORY
4 Round Superset:
30 secs Bottom of the Planche Push up Hold
30 Hollow Rocks

ENGINE
8x 0:30 AAB Sprint – Rest 3:00