Today is a benchmark day, please log your results to beyond the whiteboard.
ROOKIE
A.
Max Reps Strict Pull Ups
B.
Max Reps Strict Bar Dips
C.
Max Reps Kipping Pull Ups
D.
Max Reps Kipping Ring Dips
E.
AMRAP 12 min:
400m Run
5 Deadlifts
(pick your own load for the deadlifts)
INTERMEDIATE
A.
Max Reps Strict Pull Ups
B.
Max Reps Strict Bar Dips
C.
Max Reps Kipping Pull Ups
D.
Max Reps Kipping Ring Dips
E.
AMRAP 12 min:
400m Run
5 Deadlifts
(pick your own load for the deadlifts)
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Alternating EMOM for 30 min:
1. 3 Split Jerk
2. 6 Chest to Bar Pull Ups
3. 9 Ring Dips
4. 12 Burpees
5. 15 Box Jumps 24/20”
B.
Handstand Walk Practice
C.
Alternating EMOM for 30min
1. 15/12 Calorie Row
2. Rest