Workout of the Day – Wednesday 5/20/15

20 May

STRENGTH 1

EMOM for 12 minutes:

Hold each movement for 10-30 seconds. Rest remainder of minute. Alternate each minute. 

Top of Ring-dip or High Plank

Top of Pull-up or Top of Ring-row

Bottom of Ring-dip or Bottom of Push-up

Bottom of Pull-up

STREGTH 2

EMOM for 20 minutes:

Choose a level and alternate exercises for quality.

Level 1: 5 Ring-rows/5 Push-ups

Level 2: 3 Strict Pull-ups/3 Ring-dips

Level 3: 1 Strict Muscle-up or Negative/rest

CONDITIONING:

Five Rounds of:

Rowing (:30/:30 rest)

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