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Workout of the Day – Thursday August 8th, 2019 “Hodge Podge”

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Metcon

Hodge Podge (Calories)

Row or Bike for Cals

3 Rounds:

1 Minute Hard, 1 Minute Recovery

:45 Seconds Hard, 1:15 Recovery

:30 Seconds Hard, 1:30 Recovery

Score is total calories across all 3 rounds

Metcon (Time)

Gymnastics Conditioning

4 Sets For Time of the Unbroken

5 Toes to Bar

1-2 Bar Muscle-ups

3 Toes to Bar

1-2 Bar Muscle-ups
SUBSTITUTIONS

Toes to Bar

Reduce Reps

Bar Muscle-ups

Reduce Reps

Chest to Bar Pull-ups

Chin Over Bar Pull-ups

Ring Rows

Body Armor (No Measure)

Body Armor

3 Giant Sets:

7 Pausing Waiter Squats (Left)

14 Hollow Rocks

7 Pausing Waiter Squats (Right)

14 Hollow Rocks

50′ Single Arm Overhead Carry (25′ Each Arm)

Rest 2 Minute Between Sets
Choose weights that you can complete good-looking, unbroken sets with

You have the option to build across the 3 sets