Specific Warm-Up:
1 set:
5 front squats
1 rope climb
5 front squats
3 front squats
1 rope climb
3 front squats
– Build in load to workout weight.
– Use workout rope climb variation.
WOD:
For time:
5 rope climbs (15/15 ft)
12 front squats (125/185 lb)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
Intended stimulus: 7-11 Minutes
Intermediate:
For time:
12 front squats (95/135 lb)
4 rope climbs (15/15 ft)
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
Beginner:
For time:
5 pull-to-stands
12 front squats (45/65 lb)
4 pull-to-stands
9 front squats
3 pull-to-stand
6 front squats
2 pull-to-stands
3 front squats
1 pull-to-stand
1 front squat
Home Workout:
20-16-12-8-4 reps for time of:
Alternating dumbbell renegade rows (35/50 lb)
Dumbbell front squats
– Use two dumbbells.
Movement scaling options:
Rope climbs: Reps, height, pull-to-stands,, ring rows
Front squats: Load, reps, goblet squat
Post-Workout Skill Work:
3 sets:
10-15 GHD sit-ups