04 Sep 14

Posted: September 3, 2014 by House of Bross in Workout

Warm up
400M run
3 sets
5 pull ups
10 OHS
15 Situps
Then 2 sets
9 Ring dips
7 Push ups
5 Pistols
Then 1 set
MAX Wall Ball Unbroken. You cannot rest or drop the ball this is continual effort
MAX DU

Skill
Handstand pushups
Handstand walk
Handstand holds
Wall Walks
*scale to build strength for HS holds
2 DB Press with a 10 sec hold

WOD
10 Alt KB Snatch pic your weight
10 Lunges with you KB. It can be held anyway you want
10 TTB
200m run

* Kettlebell snatches do not need to touch the ground on every rep.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s