Workout Thursday 27 May 2010

Weighted Pull up
5/5/5

3 Rounds for Time
Advanced: 15 Dumbbell Snatch Right arm (M55/F35)
                  15 Dumbbell Snatch left arm
                  21 L-Pull ups

Intermediate: 15 Dumbbell Snatch Right arm (M40/F25)
                      15 Dumbbell Snatch Left arm
                      12  Muscle up rows with feet elevated

Do your muscle up rows with your heels up on a box a little bit higher than you are comfortable

Beginner: 12 Dumbbell Snatch Right arm (M30/F20)
                 12 Dumbbell Snatch Left arm
                 15 Horizontal Rows

When doing horizontal rows, lay on your back with a bar at arms length above your chest. Pull your chest up to the bar as best you can.


All levels Finish with one minute work on Planche progressions