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Wednesday August 8, 2012

Warmup:
3 Rounds (not for time)
25 Double Unders
5 Kipping Hand Stand Pushups
(If you are still working on these movements, let’s spend the 10 minutes working on technique)

then:

Option A

Shoulder Press 5×5 @ 90% of 5 RM
Strict Chin Ups 3 x max reps
(Work these in a Superset…do one round of one followed immediately by 1 round of the other)

Option B

5 X 50M Sprint for time

then:

“Helen”

Fitness
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups

Performance
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#/25#
12 pull ups

RX
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

I dedicate the below to Viki and Linds who like it when i occasionally don’t have a photo from the gym.

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