rope climbs

I Am Groot?

2017 Regional Individual Event 3 100ft DB OH walking lunge (70/50) 100 DU 50 Wallball (20/14) 10 rope climbs 50 wallball (20/14) 100 DU 100ft DB OH walking lunge (70/50) Time cap: 20 min Cash Out 2 sets 30m DB Pinch walk – make it challenging to work on your grip strength! 1 set 200m […]

Mind Games

Warm up: coaches choice Amrap 16: 2 rope climbs 8 strict ring dips 30m walking lunge Cash out: coaches choice

Swingin’ Annie

3 sets not for time: 2 rope climbs 10 T2B 10 HSPU For time: 25 KB swings (70/53) 50 double unders 50 sit ups 20 KB swings 40 double unders 40 sit ups 15 KB swings 30 double unders 30 sit ups 10 KB swings 20 double unders 20 sit ups 5 KB swings 10 […]

The Ocho

Emom 9 min: Minute 1- L sit hold 20-30 seconds Minute 2- 30 double unders Minute 3- HS hold nose to wall 25-30 sec 3 rounds for time: 200m run 20 KB swings (53/40) 200m run 2 rope climbs

Born Free

Every 2 minutes for 12 minutes: Set 1- 3 rope climbs Set 2 – L sit hold 30 seconds Set 3 – HS walk 15m/ or progression 3 rounds for time: 50 double unders 20 GHD sit ups 20 alt DB snatch