Wednesday, December 21, 2011

A. In one minute do:

5 squat cleans @ 120/170 lbs

In the remaining time, do AMRAP Toes to Bar

rest 3 min.

4 sets

Score is based on total number of toes to bar you do in the 4 sets.

B. At the top of the minute for 7 min:

4-7 Pseudo planche push-ups

ARMAP (weighted) pistols (alternating legs)

Intermediate: At the top of the minute for 7 min:

3-7 regular push-ups

AMRAP pistols to a box (alternating legs)

Beginners: At the top of the minute for 7 min:

5 push-ups to a chosen height

AMRAP air squats

Score is based on number of pistols and squats you do