R9D23 – Bootcamp 2.4.1 – Bodyweight With Pullups (Monsters…)

The workout was followed by some degree of disappointment by a couple of my kids. They claimed it was not hard enough regardless of the fact that last week they felt the same but it took them 4 days to get their legs to work properly following our leg workout. I guess we will see on Wednesday how they feel about it. Maybe they are monsters in the gym, maybe…

The workout looked like this, since it was bodyweight day.

Legs x20x2
air squat
back lunge front kick
Squat side reach
Hip flexor burners – knee, extend, pulse

Absx20x2
in and out
rowing frog
rollback hold
side to side scissor
hanging leg raise

torsox10x2
pushups
plank right foot left hand
wide leg prone fall to push back
pullups or rack pullup

legs 10x
warrior 3 to lunge
warrior 3 to squat
warrior 3 to knee touch
hanging leg raise

torso
plank 360 spin x 4
pushup side balance leg raise x 10
crown shoulder press x10
elbow, plank, shoulder touch, clap and back x10

As is the norm at this point, the pullups took an inordinate amount of time, keeping the class on track is tough, but necessary to develop true strength through the back and upper torso. I am a staunch believer in chin ups as the holy grail of upper back strength.



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This entry was posted on Tuesday, January 17th, 2012 at 3:26 PM and is filed under Crossfit WOD Type Workouts, Gymnastics / Bootcamp. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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