Training Wednesday January 2nd, 2012

Level 1: 

A. Bent over single arm DB rows @31x2, 6-8x4/arm; rest 1 min bw arms

B. supinated chin-up cluster   2.2.2    rest 20s between doubles.   3 minutes between sets.  

C. dips @ 30x1    5,5,5.    Rest 2 minutes. 

+

for time:

15 box jumps

50 single unders

15 db or kb snatch  45#/ 25#  - right

50 single unders

15 calories  rowing or airdyne

50 single unders

15 db or kb snatch  45#/ 25#  - left

Level 2:

A1. Weighted dip 3-4x4; rest 10 seconds

A2. Amrap unbroken ring dips x4; rest 3 min

B1. Weighted chin up 2-3 tough reps x4; rest 10 seconds

B2. 7-12 unbroken CTB chin ups x4; rest 3 min

+

For time:

25 box jumps 24"  - mandatory step down

50 double unders

25 db or kb snatch 55#/35# - right arm

50 double unders

25 calories rowing

50 double unders

25 kb snatch 55#/35# - left arm

50 double unders