rope climbs

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

Gangstas Paradise

3 rounds NFT of: 5/3 ring muscleups( scale to 10 pull-ups/ or c2b)* aim for 6-10 unbroken 10 alt pistols 30 sec handstand hold on wall. ( rx is nose to wall) Then For time: 50 cal row ————– 3 rounds 5 squat cleans (155/105) 2 rope climbs ————– 500m run

Plucked Clean

For time complete: 1 – 15′ Rope Climb 50 Wallball (20)(14) – 10’ Target 2 – 15’ Rope Climbs 40 Wallball 3 – 15’ Rope Climbs 30 Wallball 4 – 15’ Rope Climbs 20 Wallball 5 – 15’ Rope Climbs 10 Wallball

Point of Sale

For time complete: 3 Rounds 10 Deadlifts (225)(155) 2 Rope Climbs —————- 2 Rounds 10 Front Squats (135)(95) 2 Rope Climbs —————- 1 Round 45 Thrusters (45) 35 Pull-ups

Thor’s Hammer

For time Complete: Buy-in 25m Prowler Push (2x45s) (2x25s) Staggered Start – EMOTM 24 Single-arm DB Thrusters (alt each rep) (45)(35) 3 Rope Climbs 16 Thrusters 2 Rope Climbs 12 Thrusters 1 Rope Climb