April 18, 2018

 

a) WARM UP:

  • 10 burpees
  • 10 ring rows
  • 10 lunges per leg
  • 10 burpees
  • 10 ring rows
  • 10 lunges per leg

 

b) WOD:

With a partner,

  • 30 rope climbs for time (15ft)

Time cap: 30 mins

Scales:

  1. Rx+: do 5 legless each
  2. Rx: with legs
  3. If working on climbs and can get on the rope with 1 pull – do 60 pulls (or 30 if your partner is doing Rx)
  4. If cannot do a rope climb, lie or sit on ground and pull yourself hand over hand to standing and back down – do 30

 

c) SUN’s OUT; GUN’s OUT:

Complete in any order:

  • DB bench 3 x 10 @ As Heavy As Possible
  • DB Curls 3 x 10 @ AHAP
  • Strict Dips 3 x Max Reps
  • DB hammer curls 3 x 10 per hand @ AHAP
Posted in WOD