Tuesday May 21st 2013

The Nation

WOD

Prep…
3 min skip rope
5 min down and back drills
5 min general joint mobility

Skill work:
Practice muscle ups & transitions and kipping handstand push-ups

“Nate”
20 minute AMRAP of:
2 Muscle ups
4 HSPU
8 Kettle-bell swings (70/53)

PumpFit

Intro…
3 Rounds of
45 sec. Double unders or singles, 15 sec. rest
45 sec. Kettle-bell swing, 15 sec. rest
45 sec. Walking lunge with kettle-bell  in front rack

The Primer…
3 sets
12 Renegade row
12 Push-up
12 Pull-up
12 HSPU
12 DB push press
– rest about 10 sec. between exercises

The Grind…
“Death By” 135/95# thruster and burpee
1 rep of each exercise in the first minute, 2 reps in the second minute, 3 reps in the third minute and so on until you cant complete the reps required for that minute.

The Pack…
2 sets
45 sec. side plank on each side
20 sec. V-up