Tuesday, June 18, 2013

WARM UP
Brachiation
step behinds
roles

A. Pulling

Beginners: 30 sec eccentrics or 5 ring rows @ 33x3 x 5 sets
Intermediate: 2 plus 1 or 3-5 reps x 5 sets
Advanced: 1 arm rope pulls x 2 reps/arm x 5 sets
Rest 100 sec.

B. On a 3 minute clock:
20 thrusters 35/45 lbs
20 burpees
30 double unders
AMRAP Toes to Bar in remaining time. 
Rest 2 minutes
3 sets
Score is total number of toes to bar for 5 Sets.

Intermediate and beginner: reduce reps but stay on a 3 minute clock.