Tuesday 13 March 2012

Warm up

Russian Gymnastic Warm up - Day 1

Upper-body pressing (3 sets of):
Kick up to handstand x 3 attempts
Ring push-ups x 5
Tripod/frog stand x 10 seconds

Legs (3 sets of):
Overhead squats x 10 reps (men’s/women’s bar, training Bar, PVC)
Kettlebell deadlifts x 10 reps (24/16 kg)

Technical

Medicine ball cleans

WOD

5 RFT of:

50kg pound Squat clean, 7 reps
14 Kettlebell swings, 24kg