Warm up
Russian gymastic warm up – Day 1
Beginner:
Upper-body pressing (5 Sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds
Legs (3 Sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Intermediate minus:
Upper-body pressing (5 sets):
HSPU x 5reps (scale depth as required)
10-20sec Frog stand
Legs (3 Sets):
Pistols x 5 (each leg)
Hip Extensions x 10 reps (partner with a box)
WOD - Helen
3 RFT of:
Run 400m
20kg Kettlebell X 21 swings
12 Pull-ups
Russian gymastic warm up – Day 1
Beginner:
Upper-body pressing (5 Sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds
Legs (3 Sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Intermediate minus:
Upper-body pressing (5 sets):
HSPU x 5reps (scale depth as required)
10-20sec Frog stand
Legs (3 Sets):
Pistols x 5 (each leg)
Hip Extensions x 10 reps (partner with a box)
WOD - Helen
3 RFT of:
Run 400m
20kg Kettlebell X 21 swings
12 Pull-ups
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