DSC Kith Workouts – 10/5/15

 In Daily Workout

Today’s Kith workouts for Intensity and Fundamentals:

Intensity:Intensity Class
A. Front squat @30X1; 4-5 reps x 5
All sets at 70-75%
Rest 1:30

B. Clean pull + squat clean 2.2
Every 2:00 x 6
Heavier than last week

C1. 6-8 kips
Rest :30
C2. 3-5 kipping pull-ups maintaining hollow body
Rest :30
C3. Ring support hold AMSAP
Rest 1:00

D. Back extensions @2021
3 sets of 10

Fundamentals:
A – Paused front squats @ 31X1 tempo, 3 reps every 90 sec x 5 sets (everyone on same tempo count)

B – 5 rounds for time
15 wallballs
10 burpees
30 jumprope
(scale rounds/reps as needed to keep time under 10min)

C – Hollow body hold 15-20 sec on, 45 sec rest x 5 (scale to bent knees as needed for good positoning)

D – Oct Challenge (everyone)

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