MONDAY

We’ll be seeing some skill movements this week. Monday we are starting with Rope climbs and HSPU. Let’s work on that J Hook (basket) clamp for rope climbs. If you want to skip strength and work on this skill that’s great. Sit on a box next to the rope and practice this footwork. If you want to be on a rope for the wod, you can try this. As a scale you can go halfway up and come back down. If you’re uncomfortable, no problem! The fitness option is, 5 knees to elbows + 5 air squats = 1 Rope Climb

STRENGTH

Overhead squats

2/2/2/2/2

METCON

“Tarzan”

10 HSPU

2 Rope Climbs

500 Meter Row

20 OHS 95/65

2 Rope Climbs

400 Meter Run

20 SDHP 95/65

2 Rope Climbs

500 Meter Row

20 KB Swings 53/35

2 Rope Climbs

400 Meter Run

FITNESS:

75/55 Barbell

35/26 KB

5 K2E + 5 air squats = 1 rope climb,

1 minute upside down or 10 barbell push presses = 10 HSPU