Gymnastics + KBs
Posted by: PCAD on: October 12, 2009
10:10 pm
Warm-up
Skipping 5:00
Dynamic stretches (upper body only)
WOD
3 rounds:
3 x Seated Muscle-ups + 10 sec mature support
3 x KB Clean & Press @ 24 kg
3 rounds:
5 x KB Windmill @ 16 kg
3 x Feet to Bar (as slow as possible)
3 rounds:
5 x Bar Dips
3 x Tuck Chin-ups (legs held in tuck)
3 rounds:
5 x Ring Push-ups (Bulgarian – wide)
5 x KB Row (ea side)
Time: ~ 00:40:00
Cool down / Stretching
Light ab work
Hamstring, glute stretches
Notes
- Feel a little stiff in the legs (adductors) and lower back
- Muscle-ups and supports feeling strong
Food
- Breakfast: Berry shake
- Coffee (white, no sugar)
- Lunch: Truck stop chicken salad
- Snack: Few nuts
- Coffee (white, no sugar)
- Dinner: Kangaroo, broccoli, brown rice
- Snacks: 3 squares 85% Lindt chocolate
- WOD
- Protein shake
Advertisement
Like this:
Be the first to like this post.
