Monday WOD – 103116

Seamus

Seamus

WORKOUT OF THE DAY

Wellness
1. Strict Press: 5×5

2. EMOM 21:
30 secs of work: 30 secs rest
Min 1: Seated Pull ups
Min 2: Situps
Min 3: Supermans

Record: Total Seated Pull ups

Fitness
1. Strict Press: 5×5

2. EMOM 21:
30 secs of work: 30 secs rest
Min 1: Strict Pull ups
Min 2: Hollow Rocks
Min 3: Arch Rocks

Record: Total Strict Pull ups

Performance
STRENGTH
Strict Press: 5×5

GYMNASTICS
EMOM 21:
30 secs of work: 30 secs rest
Min 1: Strict Pull ups
Min 2: GHDSU
Min 3: Arch Rocks

Record: Total Strict Pull ups (7 Sets)
Total GHDSU (7 Sets)
Total Arch Rocks (7 Sets)

ACCESSORY
10 Rds:
10 Hollow Open Bar Taps
20 Sec HS Hold

ENGINE
“Scrunchy”
4 Rounds of Running:
500m, rest 50s, 400m, rest 40s, 300m
Rest 3 minutes between rounds.

Target a pace that is about 2-3sec/100m slower than your 1-mile PR pace.