Posts tagged rope climbs

WOD- when a workout has rest in between rounds, we should be able to push the speed on each section of the workout. Always record times for rounds- makes you try harder.
5 Rounds
12 box step ups while holding a plate to the chest 25/15#
300/250m row
2 rope climbs
Rest 1:00

*record your slowest time on the board

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Skill: 10:00 EMOM
odd- 30- 40 seconds practice on choice gymnastics skill
even- 10 DB push press + 10 banded pull aparts

10:00 EMOM
odd- 15 KB swings 53/35
even- 2 rope climbs or 4 up/downs

Post WOD
Core + Arms
3 sets of 6-8 reps each

1. Tall kneeling zottman curls
2. Rower pike ups
3. Standing Hammer curl to press

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