Tag

Rope climbs

SKILL: Rope climbs WOD: 20 min Ladder Front rack lunges @ 95/65 Push press Burpee over bar -add 1 rep per round for 20 minutes-

SKILL: Rope climbs – 2 min AMRAP WOD: Partner’s complete 20 min AMRAP – 1 person working at a time 20 thrusters @ 115/75 20...

LIFT: Front Squat – 5 RM WOD: 5 Rounds 200m Run 10 Deadlift @ 185/155 2 Rope Climbs

SKILL: KB Drills – 30 sec Intervals R-arm swing R-arm Highpull H2H swing L-arm swing L-arm Highpull Rest Complete 3 Rounds WOD: 5 Rounds for...

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 8 30 Double under’s 1-2-3-4-5-6-etc Rope climbs (increase by 1 rep every round)

SKILL: Rope Climbs – 2 min AMRAP WOD: 3 Rounds 10 Cal Bike / Row 20 Ball Slams @ 20/15 100 Double under’s

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: Clean & jerk – 7 x 1 WOD: Teams of 4 AMRAP in 5 – Sled Relay @ 145# AMRAP in 5- Rope Climb...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 15 10 Pendlay Row @ 115/75 1 Rope climb (increase by 1 rep every round)

SKILL: Rope climbs – AMRAP in 2 min WOD: 4 Rounds 200m Row 10 SLDL @ 95/65 10 pull ups