WORKOUT OF THE DAY

Friday, 16 August 2019

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Part A:
Intensity
EMOM 6
30 double under + 4 ring muscle ups

Rest 3 minutes

EMOM 6
5 burpee + 4 ring muscle ups

Consistency
EMOM 6
30 double under + 1 ring muscle up

Rest 3 minutes

EMOM 6
5 burpee + 1 ring muscle ups

OR

6 rounds NOT FOR TIME
30 double unders
1 ring muscle up OR 3 ring c2B pull-ups
6 dips on low rings

Mechanics
EMOM 6
Min 1: :10 sec hold bottom of ring
Min 2: :10 sec hold top of pull-up

Rest 3 minutes

EMOM 6
Min 1: 5 box ring dips
Min 2: 5 jumping pull-ups

Part B:
Intensity
AMRAP 12
10 OH Plate Lunges (45/35)
10 Plate – Ground to Overhead
200m plate carry

Consistency
10 OH Plate Lunges (35/25)
10 Plate – Ground to Overhead
200m plate carry

Mechanics
10 OH Plate Lunges (25/15)
10 Plate – Ground to Overhead
200m plate carry