Monday WOD – 101716

Zach

Zach

WORKOUT OF THE DAY

Wellness
1. Strict Press: 10-8-6-4-2

3. 8 rounds:
0:30 Bar Rows
0:30 Bar push-ups
0:30 Rest

Fitness
1. Strict Press: 10-8-6-4-2

3. 8 rounds:
0:30 Bar Rows
0:30 Bar push-ups
0:30 Rest

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
Strict Press: 10-8-6-4-2

METCON
10 rounds:
0:30 Bar Rows
0:30 Bar push-ups
0:30 Rest

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