Wed, Sept 18, 2013

Warm up -
Repeat Monday's.

A. Muscle ups
Advanced - 2-5 strict x 3 sets; rest 3 minutes
Intermediate - AMRAP strict in 10 minutes
Beginner 1 - bent arm with spot (no press out required)  x 3 x 4 sets; rest 3 minutes
Beginner 2 - 5 transitions with heels elevated x 3 sets; rest 2 minutes
Beginner 3 - 1 30 sec eccentric chin up followed immediately by 15 sec eccentric bar dip or ring dips x 3 sets; rest 2 minutes.
Beginner 4 - 5 ring rows @ 31x3 followed immediately by 15 sec angled eccentric push up x 3 sets; rest 2 minutes.

B. On a 3 minute clock:
50 meter prowler push there and back = 100 meters
10  Toes to Bar
AMRAP Box Jumps in remaining time. 20/24