Tuesday 15 November 2011

Nikolai Andrianov

Warm up

Run 800m

Russian gymnastic warm up – day 1

Upper-body pressing (3 sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10

seconds

Legs (3 sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Technique/Skills: Squat Snatch

WOD - Amanda

9-7-5 reps for time of:

Muscle-up
50kg Squat snatch

If you can’t do full muscle-ups, do muscle-up progressions RX x 3

Or

21-15-9 reps for time of:
Pull ups
Ring dips
50kg Clean