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Tuesday 9.15.20


Tuesday 9.15.20

QOD: Would you rather live in a cave or live in a tree house?

Mob: (8-10m)

SB Pec x30s ea + Prone Pec Stretch x45s ea

6 min AMRAP

3 tempo push ups (3/2/1)

6 Bar kips

9 Box jumps

12mtn climber (6e)

Skill: Ring MU Tech (18-20)

Part 1: 3 rounds

Hollow Hold x30s

False Grip RR x5

High ring hold x 20-30s

*Modifications: Bent Knee Hold, Reg RR, Low PU Hold*

Part 2:

EMOM x 8m

Min 1: 1-3 Ring MU*

Min 2: 3 Banded Ring Transition* + 15-20 Banded Tri Ext

*Modifications: 3-5 Kipping C2B/ 3-5 Kipping Pullup/5-8 Ft Elev RR, BW Transitions*

WOD: 12m AMRAP (14-16m)

Version #1

6 Strict C2B/Pullup

9 Ring Dips

12 Box Jumps (24/20)

Version #2:

6 Ring Rows

9 Box Dips

12 Box Step-Ups

Modifications

  1. Strict C2B - Strict Pullup - Banded Strict Pullup - Ring Row

  2. Ring Dips - Box Dips - Pushups - Inc Pushups

  3. BJ - BSU

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