Wednesday
Warm-up
Warm-up
AMRAP x 8 MINUTES
:45 Bike*
:30 Hollow Hold (Alt. each round with Quad Hold)
10 Scap Pull-Ups
10 Ring Rows
10 Up-Downs**
:45 Bike*
:30 Hollow Hold (Alt. each round with Quad Hold)
10 Scap Pull-Ups
10 Ring Rows
10 Up-Downs**
*Athletes increase the pace each round
**Option to switch to Burpees at 4:00 mark
Skill
Metcon
EMOM x 8 MINUTES
MIN 1 – :50 Rope Climb Practice Option*
MIN 2 – :50 Quad Hold or Hollow Hold
MIN 1 – :50 Rope Climb Practice Option*
MIN 2 – :50 Quad Hold or Hollow Hold
Rope Climb Practice Options…
Rope Pull-Ups
Rope Hanging Knee Raise
Clamp to Stand
Rope Climb
(No Measure)
Workout
Metcon (1 Rounds for reps)
4 SETS EACH ON A 4:00 RUNNING CLOCK…
30/24 Cal Bike
2 Rope Climbs or 10 Strict Pull-Ups
Burpees (Athlete Choice on Number)*
Rest in Time Remaining…
30/24 Cal Bike
2 Rope Climbs or 10 Strict Pull-Ups
Burpees (Athlete Choice on Number)*
Rest in Time Remaining…
-No Additional Rest b/t Sets-
*Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.
(Score is Slowest Set)
