Wednesday 07 March 2012

Warm up

Russian Gymnastic Warm up - Day 2 (beginner)

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

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

WOD

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

If you can't do muscle ups, sub either 3 muscle up progressions or 3 pull ups + 3 dips instead.