Thursday 10-07-2021 Workout Of the Day

A. EMOM x 15
min 1: 10-12 pistols
min 2: 8-10 HSPU
min 3:  6-8 ring dips

B. AMRAP x 15 mins
21 OH KBS @35/50#
15 box jumps @24/30″

Workout Notes/Intentions: Part A is a gymnastics focused EMOM, which is intended to allow you to work on some of the more technical gymnastics skills under low fatigue. HSPU’s and ring dips can be kipping, focus on improving efficiency rather than building strength today. Coaches will go over tips for cycling HSPU’s and ring dips. Pistols can be alternating or not. You will spend some time before you begin the EMOM, practicing and refining these skills.

Part B is a 15 minute AMRAP. Swings are overhead for anyone that is able to. The goal is to go unbroken on the swings. Box jumps should be higher than usual, pace these. And the 9 HSPU’s should also be doable unbroken, so push for that. There should not be a ton of rest in this AMRAP, try to move for the full 15 minutes. You can slow down the pace of your box jumps if you need more recovery.