WORKOUT
For time:
15 foot Rope climb 5 ascents
145 pound Clean and jerk 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep
*scale the weight as needed
sydney:
ReplyDeletejump rope 5 min
2 rounds of:
10 push ups - 10 sit ups - 10 goblet squats
20 SPLHP with kb
1000 m row
WOD:
**3 rounds max reps**
2min KB swings -26lb
90 sec double unders
1 min plank up-downs
30 sec DL -90lb
(108-108-115)
7 Rounds of Each Couplet
ReplyDelete7-Front Squats #55
7-Pull-ups
7-Push Press #55
7-Box Jumps '20
7- OHS #55
7- Hand Release Push-ups
Finshed= 25:40