Hot and Cold

17
Apr

Hot and Cold

Regular class Challengers
Warm-up/Review each of the stations Warm-up/Review each of the stations
Gymnastics Pull: Week 2 of 9… Every 3-mins for 15-mins Gymnastics Pull: Week 2 of 9… Every 3-mins for 15-mins
3 Strict Ring Pull-ups (+) 1 Ring Muscle-up (+) 4 Dips 3 Strict Ring Pull-ups (+) 1 Ring Muscle-up (+) 4 Dips
L1: 4 Strict Ring Pull-ups (+) 2 Ring Muscle-ups (+) 6 Dips L1: 4 Strict Ring Pull-ups (+) 2 Ring Muscle-ups (+) 6 Dips
L2: 3 Strict Ring Pull-ups (+) 1 Ring Muscle-up (+) 4 Dips L2: 3 Strict Ring Pull-ups (+) 1 Ring Muscle-up (+) 4 Dips
L3: 5 Low Ring Rows (+) 4 Ring Transitions (+) 3 Dips L3: 5 Low Ring Rows (+) 4 Ring Transitions (+) 3 Dips
L4: 5 Low Ring Rows (+) 2 Ring Transitions (+) 4 Jumping Dips L4: 5 Low Ring Rows (+) 2 Ring Transitions (+) 4 Jumping Dips
For Time For Time
15 Front Squats 15 Double Dumbbell Squats
10 D-ball Over the Shoulder 20 Slam Balls
100 Double unders 100 Single unders
10 D-Ball Over the Shoulder 20 Slam Balls
15 Front Squats 15 Double Dumbbell Squats
**Goal= Sub 11-mins **Goal= Sub 11-mins
L1: 185/135, 120/80, 100 DUs
L2: 135/95, 100/70, 75 DUs
L3: 75/55, 80/60, 75 DUs (1/2 Attempts + 1/2 Singles)

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