Bench and some Rope Climbs
Warm Up
General
EMOM 8
1- Bike/Row/Ski
2- 5-7 inchworm push ups
3- Bike/Row/Ski
4- 5-10 box jump
WOD Specific
3 Rope climb
3 DB deadlifts
3 DB cleans
3 Burpee DB clean
3 Box jumps
Strength
Bench Press
EMOM 10 min
5 Reps @ 70-75%
Workout
Every 4 minutes x 6
2 Rope Climbs
15 Burpee DB clean @ 22.5/15 Kg
21 Box jumps 30/24″
Score: Slowest Round
Scaling options:
Fit
2 Lying Rope Climb to Stand
10 Burpee DB clean@ moderate x2
16 Box jumps
SC
1 Rope Climbs
15 Burpee DB clean @15/12
21 Box jumps 24/20″
RX+
Double DB
Accessories
3 sets
15 double DB bicep curl @ light
15 Banded Skull Crushers*
*Hold every rep for 2 seconds at peak contraction
Banded skull crushers:
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