Strength / Skillwork
If you don’t know how to climb the rope or aren’t very good at it, then do the skill work. Otherwise do the Rope Climb AMRAP.
Rope Climb Skill work
Farmer carry, 1 lap (20-35#)
2 Ground to Standing Rope climbs
From a Box: Foot lock in J-hook or Spanish wrap
Stand and sit, 5x
Do 1-2 rope Climbs focusing on multiple foot movements
2 Ground to Standing Rope climbs
From a Box: Foot lock in J-hook or Spanish wrap
Stand and sit, 5x
Do 1-2 rope Climbs focusing on multiple foot movements
Metcon (AMRAP – Reps)
3:00 AMRAP of Rope Climbs
400m Run (Time)
Max Effort 400m Run
WOD
Metcon (Time)
For time do 21-5-9 of: [Cap 12:00]
Thrusters 105/75# [135/95#]
SDHP 105/75# [135/95#]
[Rx+]
Don’t go Rx+ unless your 1RM for thrusters and SDHP is 165+/120+ .
Elements
Metcon (Time)
For time do 30-20-10 of:
DB Thrusters 15/10s [20/12s] KB SDHP 35/25# [55/35#] [Rx+]
DB Thrusters 15/10s [20/12s] KB SDHP 35/25# [55/35#] [Rx+]
