Monday, April 18, 2011

Tuesday/Wednesday: Pull-ups, DB Snatch

 Charles & Kirsten after the Komen Mid-Michigan 5k Race for the Cure.

Warmup (10’)

Strength (10’)
  • Bench Press 3 x 5

For time:
  • 25 Pull-up I [wmv][mov] II [wmv][mov] Hips [wmv][mov
  • 50 Alternating Dumbell Squat Snatch [wmv]
  • 20 Pull-up 
  • 40 Alternating Dumbell Squat Snatch 
  • 15 Pull-up 
  • 30 Alternating Dumbell Squat Snatch 
  • 10 Pull-up 
  • 20 Alternating Dumbell Squat Snatch 
  • 5 Pull-up 
  • 10 Alternating Dumbell Squat Snatch 
Time limit:  20 minutes
Skill (5’)
Do this after the WOD.
You can hold the Handstand against the wall or do it freestanding if you have it.  Hollow body position and good form should be a given - point your toes!
Stretching (5’)
Test: squat
  • Band high on leg.  Walk away from band, down on one knee, banded leg forward. Band stretches behind you and out to the side.  Push your body down in whatever positions feel restricted.  Can you get your elbows on the ground? 5' each side.

1 comment:

  1. Okay we finally got to this one on Thursday!

    Pasi: Kipping Pullups; 25# snatches 17:52
    Meg: Jumping Pullups; 10# snatches 18:10

    To quote Pasi: "Brutal."

    I think I could have gone up to 15# snatches.

    Doing all those handstands after this workout was pretty rough, but really fun too.


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