Sunday: 121111 (3-7)

Posted: November 1, 2012 in WOD
Tags: , ,

WEEK 3: Day: 7

Skill Practice:
Kipping Pullup Practice.

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit (10-25 reps).

3 rounds not for time:

MetCon:
“Helen”

3 rounds for time:
400 Meter Run
21 Kettlebell Swings 1.5/1 Pood
12 Pullups

Post time to comments:

Kipping Pullup Tutorial:

Comments
  1. Paulo Santos says:

    WEEK 3: Day: 7

    Skill Practice:
    Kipping Pullup Practice.

    Warm-up:
    Core Circuit. Pick 3 exercises and do them in a circuit (10-25 reps).

    3 rounds not for time:

    10 Lying Leg Raises
    30 Windshield Wipers
    15 Lying Leg Tucks

    MetCon:
    “Helen”

    3 rounds for time:
    400 Meter Run
    21 Kettlebell Swings 1.5/1 Pood
    12 Pullups

    Post time to comments:
    10:06 minutes RX

    Post WOD:
    1K Easy Row: 04:31 minutes

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