Tag

Rope climbs

SKILL: 5 Rope climbs WOD: 3 Rounds 750m Row 15 Ball slams @ 20/15 15 Box Jumps @ 24/20

SKILL: Rope Climbs WOD: Max Wall BAll @ 20/14 in 7 min. EMOM stop & complete 5 HK2E – score total wall ball –

LIFT: OH Squat – 5 RM WOD: 5 Rounds 400m Run 2 Rope Climbs

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 12 10 Box Jumps – 20 – 30 – 40 – 50 ….. 1...

LIFT: Thruster – 1 RM WOD: 4 Rounds Run 800m 2 Rope climbs

LIFT: Front Squat – 5 x 2 WOD: Crap Shoot – AMRAP in 9 Roll two dice – the number rolled corresponds to the exercise...

LIFT: Bench Press 3 x 5 WOD: AMRAP in 15 2 Rope climbs 10 OH Lunge per leg @ 45/25# 20 Mountain climbers per leg

LIFT: Back Squat – 3 x 5 WOD: 15 Press @ 95/65 3 Rope climb 12 Press 2 Rope climb 9 Press 1 Rope climb

LIFT: Press – 3 x 5 WOD: AMRAP IN 8 1 Rope Climb 5 HSPU 10 T2B

LIFT: Bench Press – 3 RM WOD: AMRAP in 12 1 Rope climb 5 Ground to Overhead @ 155/105 10 Ring dips