Tag

Rope climbs

STRENGTH: Press 5 x 1 WOD: AMRAP in 15 21 Double under’s 7 OH Squat @ 135/95 3 Rope Climbs

Rope Climbs WOD: 2 Rounds – 30 sec work / 30 sec rest Thrusters @ 95/65 Bike Burpees Row Power Cleans @ 95/65 Bike Burpees...

SKILL: Rope Climb Technique WOD: 100-80-60-40-20 Double under’s* 25-20-15-10-5 DB Thruster’s @ 35/25 *sub Assault bike 60sec-50-40-30-20

LIFT: Clean & jerk – 5 x 1 @ 80% 1RM WOD: 4 Rounds 2 min Assault Bike 400m Row 2 Rope Climbs

SKILL: Farmer Carry – 15 min to find Max WOD: 3 Rounds 500m Row 5 Rope Climb 20 Box Jump @ 24/20

LIFT: Front Squat – 5 x 5 WOD: EMOM x 16 A) 15 Ring Rows B) 10 Single leg Deadlift C) 3 Rope Climb D)...

LIFT: Deadlift – 5 x 5 @ 70% 5RM WOD: 3 Rounds 10 KB Swings @ 24/16 kg 1 Rope Climb 15 KB Swings 2...

SKILL: Rope Climbs WOD: 4 Rounds 25/20 Calorie Row 25 Squat cleans @ 95/65

LIFT: Front Squat – 3 RM WOD: 2 Rounds 50 Box Jump @ 24/20 25 HSPU (sub strict DB press) 5 Rope Climbs

SKILL: D-Ball Clean Technique WOD: Teams of 3 3 min AMRAP Sled Push Relay @ 190/145 -Rest 1 min- 3 min AMRAP Rope Climb Relay...