Wednesday 30 November 2011

Cleanreps.com

Warm up

Skipping – 5 minutes

Russian gymnastic warm up – day 2

Upper-body pulling (5 sets)
Kip attempts x 3
Dead-hang pull-ups x 5 (band assisted if necessary)

Core/low back (3 sets of)
Tuck L-hang x 30 seconds
Kettlebell swings x 10 (16/12 kg)

WOD
For time:
100kg Deadlift, 21 reps
50 Squats
60kg Push press, 21 reps
100kg Deadlift, 15 reps
50 Squats
60kg Push press, 15 reps
100kg Deadlift, 9 reps
50 Squats
60kg Push press, 9 reps