Posted by & filed under Workout of the Day.

WORKOUT OF THE DAY

Choose ONE Option below:

SKILL WOD - ROPE CLIMBS

1. Mobility
1:00/side roll out feet
10 each side ankle circles
10 each side up on toes
1:30/side partner mash calves

2. Grip
8 Jump assisted pull
8 Leg assisted pull
8 Alternating arm pull up

3. Legs
*J-Wrap or Russian Wrap (under over feet)
*Spanish Wrap (around Leg) – more secure
*Rope Pulls
*Legless

10 minutes practice your choice above. Sit on bench or box to practice if needed.

Challenge
EMOM x10 min

1-2 rope climb attempts
Or
3-4 rope pulls

Cash out
Accumulate 1:00 in Crow Pose (yes, a yoga pose!)

RECOVERY WOD

Every 10 minutes for 30 minutes
750m row + 1500m bike + 600m run
Foam roll in remaining time

MAKE UP WOD: Make up a workout you missed from earlier in the week, Mon – Wed

 

WEDNESDAYs RESULTS

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