Metcon
For Time
Assault bike cal 40/30
200m KB farmers carry 24/16
20 Thruster 42.5/30
20 power snatch 42.5/30
30 box jump 20/20
Tag: rope climbs
Wednesday WOD 1rm Back Squat and more…
Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
15 burpee
15 Wall ball
Finisher
2min ME
Knee to elbow
Olympic Lifting
Clean and jerk
1-1-1-1-1
Wednesday WOD Rope climbs and more
Technique workshop
Rope climb
BRING YOU LONG SOCKS
Strength
Strict press
3×3 (85% of 1rm)
Metcon
5 rounds for time
30 Double under
3 wall climb
1 rope climb 12ft
Olympic Lifting
split jerk
3-3-3-3-3
Thursday WOD (Bring your long socks)
Metcon
28min AMRAP of rope climb after
800m run
50-40-30-20-10
thruster 35/25
power clean
Max effort rope climb 12ft remaining time 30min
Olympic Lifting
Squat Clean with 3 sec pause
3-3-3-3-3
