Friday Workout: Gym-nasty!

We’re hosting a Grand Opening Party, Paleo Potluck Dinner, and The Anatomy of Frank Concert on Friday, May 3rd at 6:30 PM!

Skill Work

Handstand Practice (wall walk chest-to-wall, kick up back-to-wall, freestanding, or walking)

WOD

Level 1

  • On the 1st minute do 2 Ring Row, 2 Push-ups, and 2 Lunges per leg.
  • On the 2nd minute do 4 Ring Rows, 4 Push-ups, and 4 Lunges per leg.
  • On the 3rd minute do 6 Ring Rows, 6 Push-ups, and 6 Lunges per leg.
  • … Proceed until time runs out in the minute.

Level 2

  • On the 1st minute do 1 Muscle-up and 1 Pistol per leg.
  • On the 2nd minute do 2 Muscle-ups and 2 Pistols per leg.
  • On the 3rd minute do 3 Muscle-ups and 3 Pistols per leg.
  • … Proceed until time runs out in the minute.

Cool-down

  • Run 800 m at a medium pace, focusing on good technique and proper nose breathing.

6 thoughts on “Friday Workout: Gym-nasty!

  1. Lvl 1: 4 rds + 14 lunges

  2. First attempt at muscle-ups for reps. 4 rounds and then death. 6 am workout was a nice change though.

  3. Also, used a box for the pistol squats

  4. L1: Not sure if I call it 6 or 7 rounds. (In the seventh minute made it through 14 ring rows, 14 push-ups and then did 15 lunges out of the 28)

  5. 6 rounds + 6 muscle ups + 1 rip 🙁
    w/ bar muscle ups and pole assisted pistols

    1. Taylor inspires with her handstands!!! AND, bar mu’s!

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