Tuesday 13.04.21

Hanging

10 Rounds

15 seconds supine hang

30 seconds rest

5 Rounds:

30 second hang

15 seconds rest

Fitness:

20 Min AMRAP:

3 Rope Climbs

15 Push Ups

30 Sit Ups

60 Double Unders

Performance: 20 Min AMRAP:

12 Strict Handstand Push Ups

4 Rope Climbs

12 Handstand Push Ups

4 Rope Climbs

60 Double Unders

Comp Class:

1. 10 Min AMRAP for quality:

6 Alt Tempo Pistols (control descent and 2 seconds in bottom)

6m Handstand Walk

2. 21-15-9

Chest to Bar Pull Ups

DB Shoulder to Overhead (22.5/15kg)

DB Hang Power Cleans (22.5/15kg)

3. For time:

30 GHD Sit Ups

30/23 Echo Bike Calories

30 GHD Sit Ups

30/23 Echo Bike Calories

30 GHD Sit Ups

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