09/01/2019 - Ropes and KB's

September 1, 2019

M-1: 4 Sets:


10-15 GHD Sit Ups
15 Supermans (w/ 3 sec pause at top)
50' HSW

*If they cannot do shoulder taps have them do 2 ""Box Walk Arounds.""
*If they Cannot HSW then have them do 16 total shoulder taps on wall
*If they don't do GHD's just have them do body weight or weighted sit-ups with DB on Chest. Pin feet under wallball or two heavy dumbells
 

M-2: Amrap 15

 

Option A:
30 KB Swing (53/35)
100 Double Under
3 Rope Climb (15')

 

Option B:
30 KB Swing (35/20)
100 Double Under/Single Under
3 Partial Rope Climbs

 

Option C:
30 KB Swing
100 Single Under
6 Rope walk ups

 

 

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