Workout Of the Day
Stimulus Of The Day
5-8 rounds.
Muscle-ups complete in 1-2 sets/partner.
Use the runs to recover between muscle-up work.
Whiteboard Of the Day
Today, we have a fun partner workout that combines running and a high skill gymnastics movement.
Advanced athletes should push the runs while others should use them to recover between muscle-ups. Shoot for this to look more like a 15:00 AMRAP of 200-m sprints, 5 muscle-ups, and a brief rest while your partner works
Intermediate athletes, treat this more as muscle-up practice with some partner running between sets.
Set ranges and paces will start fast when you are fresh and then slow down several rounds in.
Consider your intention before starting, choose a partner accordingly, and stick to that goal.
We will work on ring dips post-workout!
Metcom Of the Day
if it storms we will use rowing in place of running to keep everyone out of any possible thunder and lightening
AMRAP 15 with a partner:
10 muscle-ups
200-m run with a partner
One partner works and one rests during the muscle-ups
Skill Of the Day
Post-workout:
4 sets:
:20 ring dips
:10 rest
