Tuesday, December 3, 2013

rope climb

Skill: working in pairs of 2: 3 working sets per person: 45 seconds weighted plank hold
beginner: no weight

Lift: Every Minute on the Minute for 9 minutes: 3 wiggle bench @75% of 1RM
Level 2: superset with: clapping pushups
Beginner: standard bench press

WOD: 15 minute amrap :
1Rope climbs
10 Wallballs
2 rope climbs
20 wallballs
Etc…

Level 2: 20/14, reg. rope climbs
Level 1: 14/12, rope climb walks (2-to-1)

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