090730 - Swing, Push and Sprint
If you like this WOD then you have to check out CrossFit Football! They have some amazing programming focusing on power and speed. This workout follows the same mentality as a Litvinov workout for building athleticism. Check out this article on Litvinov's by one of my favourite strength authors Dan John.
WOD
7 rounds of:
8 KB Swings (55/35)
8 Push-ups
100m Sprint
Strength Practice - Pick a strength exercise you need work on and do 1 set of 20 with your 10RM weight. Really focus on your technique and efficiency of movement.
ABS - 3x failure of Ring L sits
Post your times, weights, and comments!
WOD
7 rounds of:
8 KB Swings (55/35)
8 Push-ups
100m Sprint
Strength Practice - Pick a strength exercise you need work on and do 1 set of 20 with your 10RM weight. Really focus on your technique and efficiency of movement.
ABS - 3x failure of Ring L sits
Post your times, weights, and comments!