Tuesday May 15th

Posted May 14, 2018 by Dan Broughton & filed under Workout of the Day.

AGOQ Workout #3
AMRAP 20 minutes
50 wall ball 20/14
100 double unders
50 ft Handstand walk OR bear crawl
100 double unders
50 cal row
100 double unders
50 ft Handstand walk OR bear crawl
100 double unders

Thursday, August 11th

Skill: Ring MU – Spend ~ 10 minutes working on kipping drills then ~ 5 minutes to perform 3 max effort super sets of strict ring pull ups/ring rows + ring dips, rest 60s between sets. Ring MU – E2MOM for 10 – perform 50% of max ring MU

Conditioning: AMRAP 3: 3 Ring MU / MU progressions 30 DU/30 SU Rest 60s Repeat twice

Workout – We will be performing ring MU or MU progressions found in part one for the workout. For those that have some MUs, okay to scale number down to 2 or 1 per round. AMRAP 3 (looking for 2-3 rounds), rest 60s, repeat twice for a total of 11 minutes on the clock.

Mobility – 10 minutes of hip mobility