WOD

Wednesday, November 6th

11/05/2019

WARMUP:

 

AMRAP x 8 minutes:

 

5 Inchworms

 

7 Single KB Sumo Deadlift

 

7 Ring Rows

 

7 Plate G2OH

 

15 Plate Hops

 

 

 

Rope Climb Progression:

 

:10 Hold on Rope

 

5-7 Rope Pullups (chest to hands)

 

5-7 Knee to Chest

 

Practice clamping: J-Hook, box clamp, standing clamp, jumping clamp, jumping clamp + climp-up

 

 

 

STRENGTH/SKILL WORK:

 

ON A 8:00 RUNNING CLOCK:
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box

WORKOUT:

 

AMRAP x 4 MINUTES:
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Every time you break = 3 Burpees
     REST 1:00
AMRAP x 4 MINUTES:
Rope Climbs or Strict Pullups
*Every time you break = 2 Burpees
     REST 1:00

 

AMRAP x 4 MINUTES:
Double Unders
*Every time you break or miss = 1 Burpee
     REST 1:00
AMRAP x 4 MINUTES
Cal Bike