Friday 07 October 2011

Warm up
Run 800m

Russian gymnastic warm up - day 1:

Upper-body pressing:
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds

Legs
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps

WOD

AMRAP 7 minutes of:
40kg Thruster, 3 reps
3 Chest to bar Pull-ups
40kg Thruster, 6 reps
6 Chest to bar Pull-ups
40kg Thruster, 9 reps
9 Chest to bar Pull-ups
40kg Thruster, 12 reps
12 Chest to bar Pull-ups
40kg Thruster, 15 reps
15 Chest to bar Pull-ups...

This is a timed workout - if you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.