[1.] Warm Up
[2.] Strength/Skill
“Rope Climb Progressions [Part 1]“ curtesy of Carl Paoli at Gymnastics WOD
5-10 reps of each:
1.] Rope Hang Knee Tucks
2.] Rope Hang Leg Kicks
3.] Spanish Wrap [wrap & kick out]
4.] Spanish Wrap [securing the lock]
5.] Spanish Wrap [kip up]
*Part 2 coming soon…
or
*If you already have rope climbs
1,2,3,4,5 reps of:
[15ft] Rope Climbs
[3.] Work Capacity
“Accumulator”
Maximum rounds in 12 minutes of:
[1...] Double Sumo Deadlifts [2x36kg/2x24kg]
[1...] GHD Sit Ups
[1...] Burpees
*Round 1 – rep of each movement, round 2 – 2 reps, round 3 – 3 reps and so on…
[4.] Finisher
With a partner 3 rounds of:
[60 sec] Kettle Crawler Backward Tow [1 gym length]
[60 sec] KB/Paralette Plank Hold [feet on 12" box]
*Partner 1 KBC for 60 sec, partner 2 plank 60 sec simultaneously then switch, repeat sequence for 3 rounds.
Post comments & scores…
Di and Anne in a towel plank war!…
Watch your 6 Di!
