Thread: The Barn
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Old 06-20-2010, 08:51 AM   #13
Norm Swann
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Join Date: Jun 2010
Location: Cortland  OH
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Re: The Barn

1030

Warmup: see 6/18/10

Rock Rings 10 minute Sequence
The sequence consists of 10 tasks, 1 performed at the start of each minute, with the remaining time for rest until the start of the next minute.

MINUTE TASK (HOLD)
1: 3 pull-ups (Jugs)
2: 10 sec. bent arm hang (Medium)
15 sec. dead hang (Small)
3: 2 offset pull-ups (Large/small)
2 offset pull-ups (Reverse)
4: 20 sec. L hang (Large)
5: 5 pull-ups (Medium)
)6: 20 sec. bent arm hang (Small)
7: 15 sec. L hang (Medium)
15 sec. dead hang (Medium)
8: 10 sec. offset hang (Medium/Small)
10 sec. offset hang (Reverse)
9: 20 sec. L hang (Large)
10: 5 pull-ups (Medium)
dead hang to failure (Small) (15 sec.)

75 degrees

Last edited by Norm Swann : 06-20-2010 at 08:58 AM. Reason: Columns didn't line up
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