Tuesday, July 17, 2018

16
Jul

Tuesday, July 17, 2018

CROSSFIT

Skill

Rope Climbs Technique

Strength

12 Min E2MOM –

1 Min Plank
-Alternating (Regular/L Side/R Side)

Bench Press
-5 reps @ 65-75%

WOD

For Time: (15 Min Cap)

50 Double Unders
10 Double KBS
5 Rope Climbs
40 Double Unders
8 Double KBS
4 Rope Climbs
30 Double Unders
6 Double KBS
3 Rope Climbs
20 Double Uners
4 Double KBS
2 Rope Climbs
10 Double Unders
2 Double KBS
1 Rope Climb

L1: 20/14lb Vest, DUs, 70/White, Rope Climbs (5-4-3-2-1)
L2: DUs, White/Yellow, Rope Climbs (5-4-3-2-1)
L3: 1/2 Attempts (+) 1/2 Singles, Yellow/Blue, Scaled Rope Climbs *Bottom-to-Standing (10-8-6-4-2)
L4: 2x Singles, Russian KBS, Ring Rows (10-8-6-4-2)

 

BOOTCAMP

Strength –

2 x 500m Row Max Speed

WOD –

5 Rounds
500m Row
10 Over the Rower Burpees
10 KB Swings
10 Sit Ups

 

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