Friday, August 24, 2012

A. AMRAP in 4 Min
HSPU x 5 (I prefer static unless you are competing in the BCBD).
Double Unders x 20

Rest 4 Min.

B. AMRAP in 4 Min
KB Snatch x 5 Per arm 40/55+ lbs
Muscle Ups x 2 (static).

Rest 4 Min.

C. AMRAP in 4 Min
1 arm DB Thrusters x 5 per arm 20/45 lbs.
16 step Lizard Walk (8 per side).

D1. Cuban Rotations 5-7 reps @ 2141 x 3 sets

D2. jefferson curls x 10 reps plus hold for 30 sec on last rep x 3 sets