Tag

Rope climbs

SKILL: Squat Ball WOD: Teams of 3 or 4 AMRAP in 3 – Sled push relay AMRAP in 3 – Rope climb Relay AMRAP in...

LIFT: Clean & Jerk – 1 RM WOD: 15-12-9 Thrusters @ 115/75 Ring dips *complete 1 Rope climb after each set

SKILL: Rope climbs – 2 min AMRAP WOD: 20 min AMRAP 4 T2B 8 Box Jump Over @ 24/20 12 Hang Power Clean @ 95/65

SKILL: 500m Row for time WOD: AMRAP in 20 1 Rope climb 25 Deadlift @ 135/95 50 Box Jump Over @ 24/20

SKILL: Rope climb drills – ME in 2 min WOD: 10-8-6-4-2 Back Squat @ BW 250m Row after each set

SKILL: Rope climbs – ME in 2 min WOD: Body weight Front squat ladder 1 rep the first minute, 2 reps the second minute, 3...

LIFT: Jerk – 5 x 1 WOD: Complete 10 Rope climbs After each rope climb complete 5 burpees, then add 5 burpees every round

LIFT: Bench Press – 3 x 5 WOD: Teams of 4 complete 150 push ups 25 rope climbs 150 squats 50 HSPU 100 wall ball...

SKILL: Rope climbs WOD: 4 x 800m Row -each round for time- Rest 2 min between rounds

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 1 Rope climb 5 Push press @ 70% BW 5 Burpee box overs...