Sunday, October 14, 2012

In your warm up, practice a few minutes of kipping pull-ups and kipping hspu.
You have 20 minutes for warm up today.
Coaches will take you through some joint prep and a kipping tutorial.  If you do not need the tutorial for either movement, move onto A.

A. BENCHMARK

HELEN
3 Rounds for Time
400 meter run
21 kettlebell swings 35/55 lbs
12 kipping pull-ups


B1. cuban rotations @ 4121 5-7 reps x 3 sets; rest 30 sec.

B2. Jefferson curl x 10 reps plus 30 sec hold on last rep x 3 sets; rest 30 sec.

B3. weighted lumbar spine x 10 reps plus 30 sec hold on last rep x 3 sets; rest 30 sec.