Monday, September 14, 2015

A1. Strict Pulling:
Advanced: 3-5 pull ups @ 31x3 x 5 sets (chest must touch); rest 90 sec.
Intermediate: 3-5 chin ups @ 31x3 x 5sets (chest must touch); rest 90 sec
Beginner: 5 ring rows @ 5133 x 5 sets; rest 90 sec.

A2. Ring dips
Advanced: @ 51x1 x 2-5 reps x 5 sets (weighted if this is too easy); rest 90 xsec
Intermediate: bar dips @ 51x1 x 2-5 reps x 5 sets; rest 90 sec
Beginner: ABC x 2-5 reps x 5 sets; rest 90 sec. (do these even if on an incline)

B. 3 Rounds For Time:
Run x 200 meters
thrusters x 15 65/95 lbs
Run 200 meters
OHS x 15 65/95 lbs