190821- "Roped Up"

August 20, 2019

Warm Up:

Cardio

Barbell Warm-up

 

WOD:

RX:

6min AMRAP
5 rope climb buy in
12 o/h lunges (95/65)
16 sit-ups
Rest 2min
5min AMRAP
4 rope climb buy-in
12 o/h lunges
16 sit-ups
Rest 2min
4min AMRAP
3 rope climb buy-in
12 o/h lunges
16 sit-ups
Rest 2min
3min AMRAP
2 rope climb buy-in
12 o/h lunges
16 sit-ups

Scaled:

10 ring rows for 1 Rope Climb or 6-1 chin-ups

Front Rack Lunges

Sport:

10 O/H Lunges 135/95

10 GHD Sit-ups

 

Mobility:

Scap Lax

Quad Lax

Glute Lax

 

 

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