Call Us:(510) 523-8011 | Email Us

2015.04.24 Advanced

24
Apr

2015.04.24 Advanced

PART 1
10 minute time limit:
400m Run
20 x Squats
Unbroken Superset:
—5 x Strict Pull-Ups
—5 x Pull-Ups
—5 x Chest To Bar Pull-Ups
—1 x Bar Muscle-Up
10 x Ring Dips
10 x GHD Sit-Ups
10 x Hip Extensions
10 x Handstand Push-Ups
10 x Overhead Squats (45/35)

PART 2
2 rounds:
10 x Suspended Fallout On Rings

PART 3
Rest 2 minutes between rounds.
6 rounds:
Squat Cleans
5×60% | 4×70% | 3×80% | 5×65% | 4×75% | 3×85%

PART 4
15 minute running clock:
0: 3 rounds:
10 x Front Squats (135/95)
10 x Ring Dips
6: Rest 2 minutes.
8: 7 minutes for rounds:
10 x Burpees
30 x Double-Unders

Leave a Reply