Warm Up:
1 set:
30 jumping jacks
10 alternating spiderman stretches
1 set:
:20 single-unders
10 air squats
1 set:
:20 double-unders
10 front squats (empty barbell or training bar)
1 set:
:20 double-unders
10 push presses (empty barbell or training bar)
1 set:
:20 double-unders
10 thrusters (empty barbell or training bar)
Specific Warm-Up:
Rope Climb Progression/Practice
WOD:
5 rounds for time:
36 double-unders
12 thrusters (55/75 lb)
1 rope climb (15 ft)
– Rope climb begins from the seated position.
Time Cap: 14 Minutes
Intermediate:
5 rounds for time:
:30 double-unders
12 thrusters (55/75 lb)
1 rope climb (15 ft)
Beginner:
5 rounds for time:
36 single-unders
12 thrusters (35/45 lb)
3 pull-to-stands
HOME WOD:
Equipment:
5 rounds for time:
36 double-unders
12 DB thrusters
4 wall facing strict handstand push-ups
Bodyweight:
5 rounds for time:
36 lateral line hops
12 weighted thrusters
4 wall facing strict handstand push-ups
Movement scaling options:
Double-unders: :30 of double-unders, 36 single-unders
Thrusters: Load, DB thrusters, front squat (overhead limitation), push press (squat limitation)
Rope climbs: pull-to-stand (legless assist) + rope climb, 3 pull-to-stands
Limited equipment:
5 rounds for time:
36 double-unders
12 thrusters (55/75 lb)
6 strict pull-ups
Post-Workout Skill Work:
4 sets:
3 weighted strict pull-ups
4 wide-grip strict pull-ups
5 strict pull-ups