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Components

Rope Climb

Metcon

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Workout

Fri 8-23-19s

1: General Warm Up 4

Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)

2: Rope Climb

Rope Climb

Technique work. Rope lowers and pulls on low ropes then work on foot hold technique. Skilled rope climbers work on legless or L-sit progressions.

3: Metcon (Time)

5 Rounds for time
2 Rope Climbs
5 Squat Clean Thrusters@115/85
400m Run

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, August 23, 2019

Clients:

Male Clients

Chris
Dunlap

4:30 PM WOD

1 x 5

Paul
Jones

4:30 PM WOD

1 x 5

Scott
Bloom

8:30 AM WOD

5 x 2

Garry
Plotts

3:30 PM WOD

1 x 0

2 climbs, then rope lowers

Female Clients

Ali
Virtue (Pa ...

4:30 PM WOD

1 x 2

Colleen
Frazier

5:00 AM WOD

1 x 5

attempts