Tag

Rope climbs

LIFT: 1 Squat Clean + 2 front squat EMOM x 10 WOD: AMRAP in 20 1 Rope climb 10 KB Swings @ 24/16 kg 20...

SKILL: Atlas Stones WOD: 5x 2 Rope climbs 8 Back squat @ 85% of 5 RM

SKILL: Rope Climbs WOD: AMRAP in 14 10 burpees 30 squats 60 sec. HS hold

SKILL: Rope climbs – Max effort in 2 min WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

SKILL: Sled push x 3 WOD: AMRAP in 20 2 Rope climbs 10 alternating pistols 50 Double under’s

SKILL: Rope Climbs 5 x 2 WOD: EMOM x 15 1 Hang clean 1 Front Squat 1 Jerk – add weight every minute –

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 2 Rope climbs 4 alternating pistols 8 C2B pull ups -Rest 1 min b/w rounds-

SKILL: Rope Climbs WOD: 50 Calorie Row 40 DB Snatch @ 40/25 30 push ups 20 Box jumps @ 24/20 T2B

SKILL: Rope climbs – max ascents in 2 min. WOD: EMOM x 15 1 Power clean @ 115/75 2 Beggars 3 Push Press

SKILL: 3 Resisted sprints WOD: AMRAP in 9 6 Push press @ 95/65 3 Ring dips 1 Rope climb