Wednesday, April 10, 2013

A. If you need to practice your kipping hspu, take approximately 10 minutes and work on the movement. Otherwise, go to B.

B.  ADVANCED:
      AMRAP thrusters in 45 sec 65/95 lbs
     AMRAP Unbroken chest to bar kipping pull ups
     Rest 4 min.
     4 sets 

INTERMEDIATE:
AMRAP thrusters in 45 sec 65/95 lbs
AMRAP kipping chest to bar or chin over vertical plane of the bar in 60 sec. If you have kipping pull ups, but only 1-3 reps in a minute, do AMRAP in 2 minutes instead.
rest 3 minutes
4 sets

BEGINNER:
Not for Time - focus on driving the elbows to the ceiling on front squat portion of the thruster.
10 thrusters (should be unbroken so not too heavy)
7 ring rows @ 51x1

C. 3 Rounds for Time
double unders x 30
push ups x 15
KB Swings x 30 55/70 lbs  Russian
Wall Balls x 30 14/20 lbs