Tuesday 9.15.20

September 15, 2020

 

 

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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