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WORKOUT OF THE DAY

Tuesday 08192014

By Adam Murphy Comments

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Workout of the Day
WOD A:
Every 2min x8
Split Jerk
3-70%
2-80%
1-83%
1-86%
1-89%
1-92%
1-95%
1-95+%
then
WOD B:
15 mins Skill Work
4 Groups
Group 1: Have Muscle Ups
*Work Strict Muscle Ups*
*Kipping Dips*
Group 2: Don’t Have MU’s
*MU Transitions*
*Tabata False Grip Holds*
*False Grip Hold + Kip Practice*
*Strict Pull Up With False Grip*
Group 3: Have HSPU
*Work Kipping Efficiency*
*HS Walk Practice*
Group 4: Don’t Have HSPU
*Lunge To HS Practice*
*Wall Walk Up & Hold*
then
WOD C:
5 Sets-
:30s Max Effort Muscle Ups
:30s Rest
:30s Max Effort HSPU
:30s Rest

Post your scores to the Whiteboard.

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805 N. Royal St., Alexandria, VA 22314