02.06.2024

back squats @ 35% x 4 sets  *record each set of reps*
as many reps in 7 seconds or 15 seconds
(longer time is for our endurance athletes)
 
 
Rope Climb Skills
 
  https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1.  foot position- you can practice this while sitting on a box
2.  jumping to the rope- jump and grab with straight arms, hang tall and then knee raise.  Have a subtle lean back coming from pushing straight arms down.  Scoop the feet in towards the butt.
3.  rope on the pull up bar- practice getting your feet on the rope and taking that first pull
 
 
WOD
"How Bizarre"
25:00 AMRAP
2 rope climbs
400m row or 21/18 cals bike
20 single DB box step ups  24/20"  53/35 35/20