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Workout of the Day – Thursday January 10th, 2019 “Layaway”

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Recovery

If you need recovery spend time stretching:

— Upper Body —
1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —
1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Skill

Muscle-ups

1 Attempt for Max Repetitions

For those who have muscle ups

* Can be performed as max un-broken reps on bar.

If you do not have muscle ups work on progressions for you determined by the coach

Metcon (Time)

Stamina Builder

1-2-3-4-5-6-7-8-9-10:

Barbell-Facing Burpees

Toes to Bar

Layaway (AMRAP – Rounds and Reps)

15 Min AMRAP

30 AbMat Sit-ups

200 Meter Run

10 Alternating Dumbbell Snatches (50/35)

the 200 Counts as 1 rep