December 20, 2016 - Tuesday


WORKOUT OF THE DAY

9min AMRAP @ steady pace:
15 Ring rows/7 Strict Pullups
10 FLR Crickets
20 Walking lunge steps
+
Ring Muscle-up Development: Transition Part 1
1) Understanding Positions
2) Identifying ROM Weaknesses

Drills:
1) Negative - on box or banded
2) Banded Transition
2) Box Assist Transition
+
11min AMRAP @ steady pace:
10 OHS 95/65
20s Lock-off, any grip
40’ Bear crawl


EXTRA CREDIT

4 Rounds for Quality:
10 Perfect Pushups
30s Superman

- Toe or BB Pushups, no knees
- Deficit or weighted pushups to increase difficult if able
- Arms above head (not out to the side, and knees/ankles together on Superman