Wednesday, March 4, 2015

WARM UP
5 minute of head to toe joint prep 
A1. Cossack insertion x 2 lengths
A2. hands close together "on the beach" x 7 reps
A3. pistols x 10 reps
A4. 5 hips snaps 
A4. Progressive hanging
2 sets 

A. Advanced:
AMRAP in 6 minutes:
50 double unders
3 kipping bar muscle ups and 3 kipping ring muscle ups

Intermediate:
AMRAP in 6 minutes:
30 double unders
5 kipping bar muscle ups with band

Beginner:
AMRAP in 6 minutes:
90 single unders
5 chest to bar kipping pull ups

C. 5 Rounds for Time:
     Snatch x 5 75/115 lbs
     kipping hspu x 7