Sunday, August 25, 2013

Rest Day for BCBD competitors

A. If you need practice on your kipping chin up, please practice for 10 minutes.

Note: if you do not have a 30 sec eccentric chin up, please do not do kipping practice. Move onto Part B. If you don't need practice on your kipping chin up, please go to C.

B. If you can hold yourself for 10 sec over the bar, please do 20 sec eccentrics x 4 sets; rest 90 sec.
If you can't hold yourself over the bar, please do 5 ring rows @ 31x3 x 4 sets; rest 90 sec.

Part C in all of its manifestations.

Advanced:
45 sec AMRAP Double Unders
rest 10 sec
45 sec AMRAP Toes to Bar
rest 2  minutes
4 sets

Intermediate:
2 minute AMRAP double unders
rest 2 minutes
2 minute AMRAP toes to Bar
Rest 2 minutes
5 sets 

Beginners:
if the jumping intensity is too much for you, do:
60 sec AMRAP single unders
rest 60 sec
7 stall bar skin the cats @ 30x1
Rest 60 sec
5 sets 

D. Advanced (if you did Part A or B you probably will not get to Part D).
2-3 handstand walks into forward roll. (length of all 4 blue mats).  If this is terrifying for you, please do 5 kick ups with 5 sec hold x 5 sets. Rest 60 sec.