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“ON THE ROPE 2.0” WOD 6/14/19

0

WARM UP:

400 M. Row or Run

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

10 Snatch Extension

Then:

Mobility


WIN

SKILL:

3 Sets

8 KBS

8 Goblet Squats

20 Sec. Bar Hollow Hang

LIFT:

Hang Snatch

2 x 3 @ 60%

3 x 3 @ 65%

WOD:

“ON THE ROPE 2.0”

2 Rounds

16 C2B Pull Ups

40 Double Unders

8 Power Snatch (115/75) (95/65)

Then:

2 Rounds

6 Bar Muscle Ups

40 Double Unders

8 Power Snatch

*12 Min. Cap.


FIT

SKILL:

3 Sets

8 KBS

8 Goblet Squats

20 Sec. Bar Hollow Hang

LIFT:

Hex Bar Deadlifts

4 x 4

*Build

WOD:

AMRAP 12

80 Single Unders

20 DB Snatch (50/35) (45/30)

200 M. Run

*Scale up to 40 Double Unders as needed.

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