Tag

Rope climbs

SKILL: Rope Climbs WOD: AMRAP in 10 10 Wall Ball @ 20/14 10 T2B 50 Double under’s

LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 1 Rope Climb 5 ring dips 10 Shoulder to OH @ 75% 5RM

SKILL: 2 Rope Climbs – EoMOM x 5 WOD: 5 Snatch @ 95/65 40 Double under’s 10 Snatch 30 Double under’s 15 Snatch 20...

LIFT: Press – 5 x 3 WOD: AMRAP in 12 1 Rope Climb 6 Deadlift @ 225/155 12 Push ups

LIFT: Bench Press – 1 RM WOD: AMRAP in 12 5 Burpees 15 Foot Rope climb 30 Double under’s

SKILL: 500m Row WOD: AMRAP in 15 1 Rope climb 5 Burpees 10 Wall ball @ 20/14

SKILL: Rope climbs WOD: 50-40-30-20-10 KB Swings @ 24/16 kg V to Hollow body

LIFT: Front squat – 5 x 2 WOD: 5 Rounds 2 Rope climb 10 Pendlay Row @ 135/95 20 DB Snatch (alt.) @ 50/40 30...

LIFT: Back Squat – 3 x 5 WOD: 4 x 1 Rope Climb 5 skin the cat 10 alternating pistols

LIFT: Bench press – 3 x 5 WOD: Partners complete as many reps as possible: 2 min Rope climbs 2 min Pistols (alternating legs) 2...