Jun 5

Workout of days past

Skill

EMOM 6 1-2 Muscle-up + 1 SLOW Muscle up Negative *Modification 1: 2 Jumping Muscle Up + 1 SLOW Muscle-up Negative *Modification 2: 1-3 Strict Pull-Ups + 10 sec Pull-Up Negative

*The negative is performed after the last rep only *Do a muscle up, and then do a muscle up negative from the top as slowly as possible.

Conditioning

Every 4 min x 5 200m Run 12 Air Squats 40 Double Unders 12 Walking Lunges 40 Double Unders Conditioning Cash Out 3 Sets 10/side Side Plank Hip Raises 15 Tuck Ups

*WOD should have 30-45 sec rest each round. Adjust reps as needed

WOD #2

Washboard Wednesday

3 Sets 10/side Side Plank Hip Raises 15 GHD Hip Extensions

WOD

3 min: Burpee Box Jump Overs (24/20) 2 min: Hollow Rocks 1 min: Bike/Row 1 min: Rest 3 min: Bike/Row 2 min: Burpee Box Jump Overs (24/20) 1 min: Hollow Rocks 1 min: Rest 3 min: Hollow Rocks 2 min: Bike/Row 1 min: Burpee Box Jump Overs (24/20) 1 min: Rest