Sunday, March 9, 2014

A.  Cleans from blocks
Beginners: 5, 5, 5, 5
Intermediate and Beginners: 3, 3, 3, 3

B.  Push Ups
Beginners: Pick a challenging height and do as many as possible in 12 minutes.  You should only be doing 1-3 reps at a time. 

Intermediate: AMRAP push ups in 10 minutes. This is you if you can only do 5 perfect push ups.

Advanced: On the minute, do 20 KB Swings 35/55 lbs followed by AMRAP of perfect ring push ups until you hit 65 ring push ups.   This is you if you have 15 perfect push ups.

C. Toes to Bar
Beginners: Stall bar skin the cats x 5 reps x 5 sets; rest 90 sec.

Intermediate/Advanced: AMRAP Toes to Bar in 30 sec
Rest 30 sec.
5 sets