Wednesday, August 1, 2012

A. Kipping Muscle Ups
Advanced: AMRAP in 60 sec x 5 sets; rest 60 sec.
Intermediate: 3-5 transitions x 5 sets; rest 60 sec.
Beginner 1: AMRAP Kipping Pull-ups in 60 sec x 5 sets; rest 2 minutes.  (you may also use a band)
Beginner 2: AMRAP Ring Rows in 60 sec x 5 sets; rest 2 minutes.

B. On a 2-3 minute clock:
400 meter run
IN the remaining time, do AMRAP Toes to Bar.
Rest 2-3 minutes x 4 sets

See May 29, 2012