Warm Up:
On a 6:00 clock:
200-m run
then in the remaining time, AMRAP:
20 mountain climbers
15 alternating v-ups
10 jumping pull-ups
Specific Warm-Up:
Rope Climb Progression/Practice
PARTNER WOD:
AMRAP 20:
800-m run
10 rope climbs (15-ft.)
– Partners run together and split rope climbs as needed.
Intermediate:
AMRAP 20:
800-m run
20 pull-ups
– Partners run together and split pull-ups as needed.
Beginner:
AMRAP 20:
800-m run
20 ring rows
– Partners run together and split ring rows as needed.
HOME WOD:
Equipment:
AMRAP 20 w/ a partner:
800-m run
50 DB renegade rows
– Partners run together and renegade rows as needed.
Bodyweight:
AMRAP 20 with a partner:
800-m run
50 push-ups
– Partners run together and split push-ups as needed.
Movement scaling options:
Run: Distance, bike, row
Rope climb: Reps, 2:1 rope attached to the pull-up rig, 2:1 pull-to-stands
Individual option:
On a 20:00 clock:
600-m run
9 rope climbs (15-ft.)
600-m run
7 rope climbs (15-ft.)
600-m run
5 rope climbs (15-ft.)
600-m run
Max rope climbs in the remaining time
Cool down:
2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch