Same Color as Thunder

4
Apr

Same Color as Thunder

Regular class Challengers
Review the stations of Gymnastics Pull: Week 1 Review the stations of Gymnastics Pull: Week 1
Lots of Time on Reviewing these stations.
Gymnastics Pull: Week 1 of 9…12-min EMOM Gymnastics Pull: Week 1 of 9…12-min EMOM
Instructions: Review each of the stations and points of performance Instructions: Review each of the stations and points of performance
Station 1: 0:40s Hollow Rock Hold or Rock Station 1: 0:40s Hollow Rock Hold or Rock
Station 2: Renegade Rows (6 reps on each arm) Station 2: Renegade Rows (6 reps on each arm)
Station 3: 0:40s Hollow Hang from rig Station 3: 0:40s Hollow Hang from rig
Station 4: 9-12 Slow/controlled Ring Rows Station 4: 9-12 Slow/controlled Ring Rows
Within (12-mins) Within (12-mins)
18-15-12-9-6 18-15-12-9-6
Overhead Squats Double DB Front Squats (15/10)
2-4-6-8-10 2-4-6-8-10
Pull-up Ring Rows
Rest 1 Minute Rest 1 Minute
30 Cals for time on Rower/Bike 20 Cals for time on Rower/Bike
L1: 135/95, CTB Pull-ups
L2: 95/65, CTB Pull-ups
L3: 75/55, Kipping or Assisted Pull-ups

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