Happy Birthday, Chris!
Workout of the Day
Gymnastics
Spend 10-15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness …
Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, etc…
An effective way to do this is to choose three exercises and do short skill sets.
Here is an example:
Three sets, NOT for time, of:
8-10 Handstand Push-ups (push-ups)
1-2 Rope Climbs
40 Double-unders
Come with a plan…and execute it.
Conditioning
Chris’ Birthday Workout
Complete the following for time:
52 Push-ups
13 Pull-ups
52 Box Jump Overs (24 / 20)
13 Pull-ups
52 Jumping Back Squats (45 / 35)
13 Pull-ups
52 Jumping Lunges
13 Pull-ups
1 Bar Muscle-Up (optional)
Rx+ Hand Release Push-ups, chest to bar pull-ups, 10 bar or ring muscle-ups
*Handicap bonus per the birthday boy’s special request! Subtract 18 from your age and apply that percentage as a discount to your time! Example: you finished the WOD in 15 minutes. You are 28 years old. 28-18=10% discount, your handicap finish time is 13:30.
***20 minute cap***
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