Call Us: (919) 578-7278

Full Circle

17
Apr

Full Circle

Warm-up/Review each of the stations 

 

Gymnastics Pull: Week 2 of 9… Every 3-mins for 15-mins

3 Strict Ring Pull-ups (+) 1 Ring Muscle-up (+) 4 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

L3: 5 Low Ring Rows  (+) 4 Ring Transitions (+) 3 Dips 

L4: 5 Low Ring Rows (+) 2 Ring Transitions (+) 4 Jumping Dips 

 

Metcon: For Time

15 Front Squats

10 D-ball Over the Shoulder 

100 Double unders 

10 D-Ball Over the Shoulder 

15 Front Squats

**Goal= Sub 11-mins

L1: 185/135, 150/100, 100 DUs 

L2: 135/95, 120/80, 75 DUs 

L3: 75/55, 80/60, 75 DUs (1/2 Attempts + 1/2 Singles) 

L4: DBL DB Squats (Open Style), 20 Slamballs (20/15), 100 Singles

Leave a Reply