13 Aug 14

Posted: August 13, 2014 by House of Bross in Workout

Warm up
Beginner
Upper-body pulling
5 sets of:
1. Kip swings x 5
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 (24/16 kg)

Intermediate
Upper-body pulling
3 sets of:
1. Dead-hang pull-ups x 5 (add weight if necessary)
2. Muscle-up rows x 3
3. Kip x 5 Work on a tight Kip and keep feet together
Core/Low Back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Weighted good mornings x 10 reps

SKill
Spend 10 minutes working pistols

WOD
100 Burpee Box jumps

Cool down
40 Mountain climbers
30 4 count Flutter kicks
20 TTB
10 – 3 sec L Sit hangs
1 min Plank

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