Wednesday, November 16, 2011

A. Back Levers

5 sec hold for advanced x 4 sets; rest 1 min.

10 sec hold for beginners and intermediate x 4 sets; rest 1 min.

B. This workout is meant to be CP based. Expect to take rests.

AMRAP in 20 min:

Arms only rope climb x 1-3 reps

deadlifts x 7 205/305 lbs

weighted ring dips x 5

Beginners: 5 ring rows As Perfect As Possible - no kipping or snaking.

5 push-ups (1-2 reps at a time)

Intermediate: either use your feet for your rope climbs or do 1-3 chin-ups or pull-ups

Bar dips instead of ring dips or ring dips without extra weight