Wednesday
Warm Up
3 rounds
30 double unders (ADV)/20(INT)/10(BEG)
12 Wallballs
5 Muscle up Drills
5 Ring, box or bar dips
Skill: (7 mins)
40 secs on, 20 secs off -V-ups (sub situps)
40 secs on, 20 secs off- Hollow Rocks (sub lifting upper body off floor as high as possible and hold w/ bent knees)
40 secs on, 20 secs off- Flutter kicks (back flat to ground, pelvis tucked, hands glued to sides)
1 minute rest, REPEAT all three mvts.
THEN: 5-10 mins Shoulder mobility
WOD: (Running clock, 12 minutes)
6 min AMRAP
15 American kettlebell swings 2 pood/1.5 pood
8 STRICT pullups or chin ups
REST 3 mins
3 min AMRAP
15 American kettlebell swings 2 pood/1.5 pood
8 STRICT pullups or chin ups
Use bands as needed, but stay with same band entire workout.
Kettlebell should be heavy. Challenge yourself with weight today, but keep good form.
Warm Up
3 rounds
30 double unders (ADV)/20(INT)/10(BEG)
12 Wallballs
5 Muscle up Drills
5 Ring, box or bar dips
Skill: (7 mins)
40 secs on, 20 secs off -V-ups (sub situps)
40 secs on, 20 secs off- Hollow Rocks (sub lifting upper body off floor as high as possible and hold w/ bent knees)
40 secs on, 20 secs off- Flutter kicks (back flat to ground, pelvis tucked, hands glued to sides)
1 minute rest, REPEAT all three mvts.
THEN: 5-10 mins Shoulder mobility
WOD: (Running clock, 12 minutes)
6 min AMRAP
15 American kettlebell swings 2 pood/1.5 pood
8 STRICT pullups or chin ups
REST 3 mins
3 min AMRAP
15 American kettlebell swings 2 pood/1.5 pood
8 STRICT pullups or chin ups
Use bands as needed, but stay with same band entire workout.
Kettlebell should be heavy. Challenge yourself with weight today, but keep good form.
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