O4W Friday 1/11 – Hang Man

Community Coffee is today so we will cap the time at 25 min!

 

HANG!!! Man!!!

 

Partner up and work your way down the different hangs and crawls

Crawler will be the time keeper and we are going the length of the gym

 

R1

P1: Bear Crawl

P2: Active Bar Hang

 

R2

P1: Broad Jumps

P2: Supinated Bar Hang

 

R3

P1: Cat Crawls

P2: Switch Grip Bar Hang (Switch half way)

 

R4

P1: Duck walk

P2: Wide Grip Bar Hang

 

Then: You and your partner will Amrap through the following exercises in a leapfrog fashion

 

10 Racked KB Lunges (total)

10 KB Thrusters  

10 Down Dog Toe Touches (total)

10 Ninjas

10 1 KB Goblet Front Raises  

10 1 KB Bent Over Row (Total)