Rope Climbs

Get ready to climb the rope for tomorrow’s skill! Be sure to set out your rope climbing shoes (some will rip against the rope, so bring a sturdy pair).  Also, bring long socks to prevent rope burns 🙂  Here are some tips from Again Faster Equipment Mic’d Instructor for rope climbing:

Wednesday’s Intermediate and Beginner Skill:

Back squat 5 – 5 – 5 – 5 – 5 increasing the weight each set.

Workout of the Day (WOD):

3 rounds of:

15 power cleans (intermediate) or 15 SDHP for beginners (95# for men/63# for women)
15 burpees

Power hour

Back squat 5 – 5 – 5 – 5 – 5+ reps.  The final set should be as many reps as possible.  

Part 2:

2 minute AMRAP:

Power cleans (165# for men/113# for women)

Rest 1 minute

2 minute AMRAP:

Plyo push-ups – placing 1 hand on a 45# bumper plate

Count total cleans and push-ups as the score

the 53# kettlebell is no joke!

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One response to “Rope Climbs

  • Marianoel

    Skill:

    500 meter row and rope climb practice

    20 min AMRAP, in teams of 3, one person at each station, then rotate once all required work is complete:

    Row 250 meters
    Run 200 meters
    20 box jumps (24/20)

    A completed round is when all 3 members complete each of the 3 movements

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