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WORKOUT OF THE DAY

082716

Context: Practice
Mobility: Shoulder (playlist video here)

Metabolic Conditioning: “Les Trois
25 minute AMRAP (as many rounds as possible) Teams of 3, one person working at a time (except the carries)

30 back squat (135lb / 85lb/ 55lb)
200m plate run (45lb x 2, 25lb x 2, 15lb x 2) – everyone runs together
60 sit-ups
8 muscle ups or 3 chest-to-bars, 3 ring dips per 1 muscle-up* (addt’l scale: 5 jumping chest-to-bar pull-ups, 5 ring push-ups per 1 Muscle ups)

Scaling Guide: 3-6 rounds

Compare to: February 20, 2016

Coaching Tips: Use communication and planning so that everyone gets to do more of what they are good at and less of what they aren’t!  When possible, spread out those who can do muscle ups onto different teams so that as many teams as possible can check these off the list (versus having 2 or 3 people on one team doing them). Switch off often. As soon as you start to slow down trade with a teammate. Partners can set up for the next movement when the other teammate is finishing the movement before.

Optional ‘Cash Out’: With a partner, 20 burpees, 20 box step ups, 3 rounds

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