May 10, 2017

Thursday 2017.05.11

Warmup
3-4 min jump rope
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
5-8 kipping pull-ups
5-8 GHD sit-ups
Then
3 each one-arm press progressions with light dumbbell (shoulder press/push press/push jerk)

WOD
Complete as many rounds and reps as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerks
7 Chest-to-bar pull-ups
*Use a single, heavy dumbbell and alternate arms each rep.

Post rounds completed and dumbbell weight to comments.

1 comment:

Melissa Salamanca said...

5 rounds plus 15 sit-ups (abmat, 25#, jumping C2B)