Monday, August 20, 2012

A. Testing
Squat cleans 135/95 lbs
ring dips

Rest 10 minutes

B1. Elegant gymnastics pose x 5 reps

B2. Advanced: AMRAP UNBROKEN Toes to Bar x 4 sets; rest 60 sec.
       Intermediate: AMRAP UNBROKEN Toes to Bar in 60 seconds x 4 sets; rest 120 sec.
       Beginner: Knees to Chest 5-7 reps (try and stay on the bar) @ 2222 x 5 sets; rest 90 sec

No ring dip? Do parallel bar dips.
No parallel bar dip? Do 5 eccentrics each set (10 sec) on bar or rings. This is a cluster set, so do a rep, shake it out, do a rep, etc.

PM For BCBD Competitors
2000 meter row for time