Thursday, July 30

Warm-up

Practice double unders or single unders for 3 minutes

10 Russian kb swings

10 American kb swings

5 HSPU to 3 abmats or wide grip plank push-ups

5 HSPU to 2 abmats or narrow grip plank push-ups

5 HSPU to 1 abmat or elevated push-ups

5 HSPU no mats

10 abmat si-ups

10 pull-ups

 

Lift:

Press- 5×65%, 5×75%, 5×85%+ reps.

 

WOD

For time:

30 Handstand Push-ups

40 Pull-ups

50 Kettlebell swings

60 Abmat sit-ups

70 Double unders

 

L1- choose mods for HSPU or just do push-ups and weight for KB, single unders

L2- Rx’d 1.5 pood/1 pood

L3- Chest to bar pull-ups

 

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