Monday 09 January 2012

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 5 reps (scale depth as required)
10-20sec Frog stand

Legs (3 Sets):
Pistols x 5 reps (each leg)
Hip Extensions x 10 reps (partner with a box)

WOD

5 RFT of:

400m Run
20 Deadlifts, 60kg
20 Push ups
10 Deadlifts, 60kg
10 Push ups