ETK- ROP - Variety Day

ROP - Variety Day
week 6 day 1 

from  the Daily Fitness Solution Blog

Jumprope + Push ups/Sit ups

Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.
Advanced:
complete ten sets of:

• 30/30 Jump rope 
• a set of push-ups
• 30/30 Jump rope
• a set of Sit-ups (subbed - see notes)

NOTES:
**used white manila rope (2#)


**subbed for sit-ups:
rounds 1-5: planks - held for 20 seconds
rounds 6-10: kte's - 5

**10 pushups each interval


fun workout really enjoyed it, perfect for the day after 5X5 c&p's

ETK - TGU

week 2 day 2

buy in:

jumprope 4 minutes white manila rope (2#)

2 min on/ 1 min. rest/ 2 min. on

TGU

20kg

3l/3r

cash out:

3 rounds for time

30 double unders

15 kte's

...if you can't do DU's do 90 jumprope

NOTES:

TGU:

* knew I could do the 20kg, wasn't sure how many, knew I couldn't do it for 11 min. so set the gymboss for 11 min incase I could only do 1 TGU and then was going to switch to the 16kg. Instead I was able to do 3 l/3r with 3.52 left on the gym boss :)

cash out:

subbed 90 jumprope for DU's

TIME: 5.11 (a pr!!)