Warm Up:15 Hip Extension
10 Jump Squats (pop and hips!)
50 Invisible Jump Rope Skips
10 Ring Push Ups
(4 rounds)
Skill:
Pull-ups - regular or butterfly
Ground based Kip
Momentum Swing
Rings vs. Bar
WOD:
Any way you want to slice it:
50 Pull-ups
50 KB Swings
50 DU's
- e.g.- 5's (or)
- 25's (or)
- 10 Pull ups for 5 sets and 2 each of 25's for KB and DU's
- All your choice!
4 comments:
Rx kb & pullups, 300 jump ropes
12:50
Really wanted to try this WOD, looked like a good one. Work schedule interfered ....
Tina
Tina...no problem. As long as you were running a lot at work....we will let you off the hook. :-)
my butt was too sore! jk...i was planning to come to the morning class, but had just finished a massage and decided against it. what happened to the muay thai?
seriously though, my butt and legs are SO sore!!
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