Tag

Rope climbs

SKILL: Rope Climbs – 2 min max effort WOD: 5-10-15-20-25 sit ups mountain climbers / leg slingshots @ 16/12 kg Ball slams @ 20/15

SKILL: Handstand Technique WOD: 3 Rounds 21 Cal Row 7 HSPU 3 Rope Climbs

LIFT: Back Squat – 3 x 5 WOD: 4 Rounds 15 DB Thrusters @ 50/35 45 double under’s 3 rope climb

LIFT: Deadlift – 3 x 8 WOD: 15 Snatch @ 75/55 15 HSPU 3 Rope climb 10 Snatch @ 85/65 10 HSPU 2 Rope climb...

SKILL: Rope Climbs WOD: Teams of 4 Complete 2 Rounds 24 Suicide Sprints (6 sprints each) 250 DB / KB press *1 person working at...

SKILL: 2000m Row WOD: 5-4-3-2-1 Rope Climbs 10-8-6-4-2 Pistols 50-40-30-20-10 KB Swings @ 24/16 kg

SKILL: Rope climb technique – 2 min AMRAP WOD: AMRAP in 10 3-6-9-12-15-18…etc increasing by 3 reps every round OH Squat @ 95/65 T2B

SKILL: 500m Row for time WOD: 5 rounds 2 Rope climbs 10 alt. pistols 15 Suitcase Deadlift @ 32/24 kg

SKILL: Rope Climbs – 2 min AMRAP WOD: 20 min EMOM odd: 100m Run / 150m Row even: 1 Deadlift + 1 Power clean +...

LIFT: Back Squat – 3 x 5 WOD: 10 Rounds 20 Double under’s 10 Wall Ball @ 24/20 1 Rope climb