Collision of the Sun

16
Jan

Collision of the Sun

Regular class Challengers
Skill: Muscle Up Program: Day 5/Week 3 Skill: Muscle Up Program: Day 5/Week 3
Pull: Pull:
-Advanced: 3×10 Strict Pull-ups -Advanced: 3×10 Strict Pull-ups
-Intermediate: 3×10 Banded chin-ups -Intermediate: 3×10 Banded chin-ups
-Beginner: 3×10 Jumping Eccentric chin-up (Break up as few sets as possible) -Beginner: 3×10 Jumping Eccentric chin-up (Break up as few sets as possible)
Push: Push:
-Advanced: 3×12 Slider Push-ups from toes Advanced – 3×12 Ring Pushups
-Intermediate: 3×12 Perfect Push-ups -Intermediate: 3×12 Perfect Push-ups
-Beginner: 3×12 Push-ups from box or knees -Beginner: 3×12 Push-ups from box or knees
Technique: Technique:
-All levels: 3×5 low ring transition (feet under rings/false grip) -All levels: 3×5 low ring transition (feet under rings/false grip)
Strength: Bench Press Strength: Bench Press
Every 2-mins for 5 rounds Every 2-mins for 5 rounds
**3 reps @ 70-75%

 

**3 reps @ 70-75%

 

Metcon:  Metcon: 
With a Running Clock… 5-Min AMRAP With a Running clock….5 Min AMRAP
5 DB Push Press (R) 5 DB Push Press (R)
5 DB Push Press (L) 5 DB Push Press (L)
10 Pull-ups 10 Ring Rows
Within 3-mins Within 3-mins
100 Double-Unders 75 Single Unders
Remaining Time: DB Snatch Remaining Time: DB Snatch
Within 1-minute: Within 1-minute:
Wall Balls Wall Balls
**0:00-5:00,5:00-8:00, 8:00-9:00 **0:00-5:00,5:00-8:00, 8:00-9:00
L1: 50/35, CTB, 150 DUs, 30/20
L2: 35/20, 100 DUs, 20/14
L3: 20/15, 75 DUs (1/2 Singles (+) 1/2 DUs), 14/12

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