Thursday September 13, 2018 - Core Complex


M1) Core Complex

6 Sets:

Option A:

20 Hollow Rock

10 GHD Sit up

Max Effort Ring Support Hold

Option B:

12 Hollow Rock

12 Straight Leg Sit up

Max Effort Bent Knee Hang

Option C:

:30 Hollow Hold

12 Striaght Leg Sit up

Max Effort Bent Knee Hang

M2) 5 RFT | 20 Min CAP

Option A:

8 Alternating Turkish Get-up 53/35

12 TTB

24 Wallball 30/20

Option B:

8 Alternating Turkish Get-up 35/25

12 K2E

24 Wallball 20/14

Option C:

8 Alternating Turkish Get-up 25/18

12 Straight Leg sit up

24 Wallball 14/10

Extra Credit: Body Armor

4 Sets:

10 GHD Back Extension

10 GHD Row DB per hand

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