Rock you Like a Hurricane

12
Sep

Rock you Like a Hurricane

SKILL: Ring Dips

STRENGTH: Ring Dips/ Strict Chinups
Every 3 Minutes for 15 Minutes… (5 sets)
(X) Ring Dips
(X) Strict Chinups

L1: 8-10 Ring Dips, 5-8 Strict Chest 2 Bar Chinups
L2: 5-7 Ring Dips, 5-8 Strict Chin Ups
L3: 10-15 Pushups, 8-10 Ring Rows w/ Pause @ top and Bottom
L4: 5-8 Pushups, 6 Ring Rows w/ Pause @ Top and Bottom

METCON: Wallballs/Burpee/HSPU Intervals
4x 3:00 On/1:00 Off
25 Wallballs
10 Burpees
AMRAP HSPU

L1: 30/20, Strict HSPU
L2: 20/14, Kipping HSPU
L3: 14/10, Max HS Hold
L4: 10/6, Pushups

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