Tuesday, 14 July, 2015

Heidi showing off her great front rack position.

Workout of the Day:

Group Warm Up:

Row 400 M

16 Barbell On Back Box Step Ups

16 Front Rack Lunge Steps

12 Sit Ups

12 Push Ups

10 Tuck Jumps

WOD:

As Many Rounds As Possible in 12 Minutes of:

Run 200 M

15 Double Unders

15 Wall Ball

Extras:

Spend 10 Minutes working on Kipping Mechanics, Kipping Pull Ups, Butterfly Pull Ups or Bar Muscle Ups.  The goal here is not quantity or flash- If you get a bar muscle up, but it looks like a bag of smashed oreos, then you missed the point.  Get 10 minutes of perfect gymnastics work.