WOD 21/06/2016

SKILL

ROPE CLIMB

HEAVY

FOR TIME:

20 LEGLESS ROPE CLIMB

(20’CAP TIME)

WOD

3 ROUNDS FOR TIME

20 OVER HEAD STEP LOUNGES  @ 50/30

20 BOX JUMP @30″/ 24″

WOD 19/10/2015

HEAVY: 

weighted chin ups :  5 x 8-6-4-1-1 reps

active rest 3′: skill rope climb

WOD: 

3 rounds ( 45″ ON; 15″ OFF)

ROPE CLIMB

INVERTED BURPEES TUCK JUMP

TOES TO BAR

RING PUSH UP

BOX JUMP