17/5/23 Wednesday Workout of the Day

Warm-Up

1:00 second Dead-Hang w/Feet Supported

1:00 Plate Overhead Opener

10/10 Shoulder CARs

:30/:30 second Crossbody Lat Stretch

into..

2 Sets, For Quality:

5/5 World's Greatest Stretch

5/5 B-Stance Single Kettlebell Deadlifts, Moderate Load

5/5Double Kettlebell Windmills, Light/Moderate Load

Skill (10min)

Kipping Pull-Up

-Beat Swings

-Kipping Pull-Up + Drop

-Kipping Pull-Up + Pause + Kipping Pull-Up

-Elevator Pull-Ups

Or

Butterfly Pull-Up

-Foot Scoop Rotations / Reverse Bicycle

-Controlled Arm Circular Rotations

-Controlled Arm and Feet Circular Rotations

-Butterfly Elevator

"Pittie"

For Time:

60 Pull Ups

42 V-Ups

24 Dual Kettlebell Clean and Jerk 24/16kg

Rest 5:00 minutes

6 Rounds, For Time:

10 Pull Ups

7 V-Ups

4 Dual Kettlebell Clean and Jerk 24/16kg

Time Cap: Part A: 9 minutes / Part B: 9 minutes

Recovery

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

3 Sets, For Quality

10-15 Tall Kneeling Straight Arm Banded Lat Pull Down

10 Hollow Body Dual Kettelbell Floor Press

1:00 Forearm Plank Hold

Rest as needed between sets