Kith Workouts – 9/23/15

 In Daily Workout

Kith workouts for Wednesday, September  23, 2015.

Intensity:

A. Kipping HSPU @30×1 EMOM x 8
2-3 reps

B. 7 sets:
5 T2B/K2E
7 burpees to target
5 push-ups
7 KBS
**rest = work, change movement order each set**

C. Hollow hold/arch hold tabata (:20 on/:10 off x 16)

Fundamentals:

5 frames of rowling as warmup

A. 1 hang power snatch + 1 OHS from receiving position, 1 rep every 45 sec x 18

B. EMOM x 24
Min 1 – 10 alternating DB snatch
Min 2 – 4-5 pullup negatives ( for people who did this progression, if not do 3-4, still 3 sec negative)
Min 3 – 30 sec bear crawl
Min 4 – 20-30 sec arch body hold

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