Friday 3.20.15
A. Warm Up Part 1
B. Warm Up Part 2
15minutes of Kipping Handstand Push Up Practice
*Kicks from the floor
*Kicks to the wall
*Showing Control to Tripod position
*Kicking from tripod position
Note: If you are not doing the open / are not able to do handstand push ups or to support in a good tripod position. You will be performing wall walks
C.
15 minutes to find heavy touch and go Power Clean x 3
Note: This is just a heavy for the day, this means, NO FAILS. If you are new, or unfamiliar with pulling from the floor, you will be performing them from the hang for a technically sound set of 3, the coach will determine whether you should work up in weight or not.
D.
6 minute Ladder
3 No Push Up Burpees
3 Kettlebell Swings 55/35
6 No Push Up Burpees
6 Kettbell Swings 55/35
9 No Push Up Burpees
9 Kettlebell Swings 55/35
12,12…15,15…18,18…Continue up the ladder as long as you are able in the time allotted.
Note: The KB Swings are russian, this workout is intentionally not terribly aggressive for those of you doing the open workout this Saturday. If you aren’t doing it, go HAM on this workout and get up the ladder, if you are doing it, don’t smoke your grip for power cleans on Saturday.
2015 03 19