Wednesday
Warm Up: 3 minutes Double Under Flights ADV: 5-10-15-20-25 etc BEG: 1-2-3-4-5 etc... Build to highest set. You may only move to next set after you have completed the previous set unbroken. 10 Wall Squats 10 Overhead Squats pvc/bar 5 muscle up drills 5 ring dips Frog Stand, 3x 10-20 sec holds or 3 Handstand Walk attempts 15 situps or GHD 15 Back Extensions Strength: Overhead Squat 2-2-2 Build each set. WOD: 3 muscle ups (scale drills/ring dips or Ring Pulls/box dips) 21 Unbroken KB 2 pood/1.5 pood 15 Unbroken Toes to Bar 4 Muscle ups 15 Unbroken KB 12 Unbroken Toes to Bar 5 Muscle ups 9 Unbroken KB 9 Unbroken Toes to Bar For Advanced or Games athletes: Any set of KB or TTB broken is an immediate 5 burpee penalty. For ex: If on your 1st set of 21 kettlebell swings, you break the set at 15, you immediately drop and do 5 burpees. Comments are closed.
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