rope climbs

Stop N Go

3 rounds for time: 3 rope climbs 9 Front squats (165/115) 15 HSPU Flashback Friday to just a week ago to this grand reunion of the 8:30am crew!! Photo c/o Sonal Patel


3 sets not for time: 1 rope climb 10 pull-ups.  Strict ring dips 10 alt pistols 3 rounds for time: 400m run 20 push ups 7 power snatch (135/95) “Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – […]

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