Sunday, March 10, 2013

Advanced
A1. AMRAP Unbroken chest to bar kipping pulls-ups x 4 sets
rest 1 min

A2. AMRAP Pistols in 60 sec (alternating legs) x 4 sets
rest 1 min

A3. AMRAP HSPU in 60 sec (Kipping allowed) x 4 sets
rest 1  min

Intermediate/Beginner
A1. AMRAP kipping pull-ups in 2 minutes (may use a band) or AMRAP perfect ring rows in 2 minutes x 4 sets
rest 2 min.

A2.  AMRAP Pistols in 60 sec (alternating legs) x 4 sets
rest 2 min

A3. AMRAP downward dog or elevated chest to wall hspu  in 2 minutes x 4 sets. (Use your 3 RM for this).
rest 2 min

B. 45 sec row AFAP
     45 sec row @ 50%
     3 sets
 
Rest 5 minutes

C. 45  sec row AFAP
     45 sec row @ 50%
      3 sets