Wednesday, May 25, 2011

A1. Pull-ups
Beginner: 1 negative, rest 30 sec x 4 sets
Intermediate: 1-5 pull-ups; rest 1 min
Advanced: 1 arm chin-ups, 2 reps per arm x 4 sets; rest 1 min

A2. push-ups
Advanced: planche push-ups on rings, 2 reps X 4 sets; rest 1 min
Intermediate: ring push-ups, 2-4 reps x 4 sets; rest 1 min
Beginner: 1 negative x 4 sets; rest 1 min

B. On a 4 minute clock:
Run 400 meters
OHS x 12 65/95 lbs
AMRAP Burpees

Rest 3 minutes

2 Sets (Your score is based on the number of burpees that you do).