Saturday, July 13, 2012

Helen - Many of you have chosen Helen and Grace as your baseline tests.  So today we develop our skills and endurance for Helen.

A. Pulling:
Advanced: AMRAP  kipping chest to bar pull-ups in 90 sec, rest 3 min x 5 sets
Intermediate: AMRAP kipping chin-ups/pull-ups in 120 sec, rest 3 minutes x 5 sets
Beginners: No kipping chin-up? AMRAP Ring Rows @ 30x1 in 120 sec.  Perfect form. Mark where your feet will be positioned, rest 2 min x 5 sets

B. Run 200 meters x 5 sets; rest 3 min.
Can't run? Row 250 meters.