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“ROPE BATTLE” WOD 7/10/18

0

WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility


WIN
SKILL:
EMOM 9
MIN. 1: 100 Ft. Farmers Carry (70/53 x 2)
MIN. 2: 2 Rope Climbs
MIN. 3: 20 / 15 Cal. Assault Bike
LIFT:
EMOM 8
3 OHS
*Build to a heavy triple.
WOD:
“ROPE BATTLE”
For Time: (10 Min. Cap)
100 Double Unders
5 Rope Climbs 
25 OHS (135/95) (115/75)
100 Double Unders 


FIT
SKILL:
EMOM 9
MIN. 1: 100 Ft. Farmers Carry (53 / 44 x 2)
MIN. 2: 6 Broad Jumps
MIN. 3: 15 / 10 Cal. Assault Bike
LIFT:
Push Press
4 x 5 
*Build
WOD:
AMRAP 10
50 Double Unders (100 Singles)
25/20 Cal. Row
25 Wall Ball (20/14) (16/10)
25 Ab-Mat Sit Ups

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