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Writer's pictureAaron Marcelino

17/5/23 Wednesday Workout of the Day

Warm-Up

into..


2 Sets, For Quality:

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


Optional Accessories

3 Sets, For Quality

1:00 Forearm Plank Hold

Rest as needed between sets



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