Workout of the Day - Monday, 10 August 2015

Workout of the Day – Monday, 10 August 2015

Part A

Movement prep for KB work

For time:
5 Rounds
5 single arm KB thrusters
10M walk with KB OH
5 single leg KB deadlift
10M walk with KB in front rack position
Reset to other arm and repeat then –
Rest 90 seconds
*can increase KB weight each round
*red panthers use DUmbell

Part B
With a partner for time:
100DU
40 KB front squat (2xKB)
40 burpee pull-ups
75DU
30 KB front squat
30 burpee pull-ups
50DU
20 KB front squat
20 burpee pull-ups
* choose KB based on feel
* red panthers do goblet squats
* scale burpee pull-ups with burpee bar hangs
* one partner working at a time
* can use DB instead of KB

Part C
3 rounds
5 strict toes to bar with 3 second hold in L-sit
2 wall climber with 20 second hold on second one

Posted in Workout of the Day
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