Tuesday, November 5, 2013

A1. Back Squats
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, plus doubles.

A2. Pulling
Beginners: 10 sec arch scap pulling, rest 15 sec and then 5 Ring Rows @ 31x3x 4 sets
Intermediate: chin ups or pull ups 3, 3, 3, 3 (if you have 1 rep follow with 15 sec rest and 5 ring rows @ 31x3 x 4 sets
Advanced: Archers. Pick your poison.  x 2-5 reps x 4 sets

Rest 90 seconds between movements.

B. Kettlebell Swing 35/55 lbs AMRAP in 30 sec
     Rest 30 sec.
     Burpees AMRAP in 30 sec,
     Rest 30 sec.
     Double unders AMRAP in 30 sec.
     3 sets

FrostFit Competitors - Do only Part A below.
A. IN 2  MINUTES:
7 front squats (do not use a rack) @70%
7 chest to bar kipping pull-ups
AMRAP kipping HSPU
Rest 4 minutes
5 sets