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Workout of the Day – Tuesday January 14th, 2020 “Part Time”

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Metcon (No Measure)

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

5 Strict Toes to Bar

Minutes 5-10:

1 Wall Walk

1 Gymnastic Complex: athlete choice of complex

* 1 Strict Chest to Bar Pull-up

* 1 Strict Pull-up

* 1 Kipping Pull-up

* 1 Chest to Bar Pull-up

* 1 Bar Muscle-up

Minutes 10-15:

5 Strict Ring Dips

5 Pausing Ring Rows
These are to be completed AMRAP style, with a focus on quality.

Minutes 0-5:

Tempo Negative Strict Handstand Push-ups: 3 Seconds Down, Fast Up

Strict Toes to Bar: Control Legs Down to Prevent Swinging

Minutes 5-10:

**Wall Walk: **Goal is Nose to Wall

Gymnastics Complex: Aim is to complete a challenging, but not max effort, gymnastic set. Option as an example:

* 1 Strict Pull-Up

* 2 Kipping Pull-Up

* 3 CTB Pull-Ups

The goal is to choose a complex that challenges us, but one we feel comfortable completing multiple sets with inside the time domain.

Minutes 10-15:

Strict Ring Dips: Choose Variation You Can Complete in 1-2 Sets

Pausing Ring Rows: Pause 3 Seconds with Chest on Rings

Metcon 2

Part Time (Time)

3 Rounds:

12 Burpees over Dumbbell

18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (70/50)

18/12 Calorie Assault Bike or Row