Rope Climbs and a little WOD
Warm Up
General
10/8 cal Row/Bike/Ski or 200m Run @Easy
5/5M Single arm OH Carry
4/side PNF lat stretch on floor
Mobility
Foam roller wall slide
10 repetitions slow and controlled
Specific (Pre rope climb) -7 Banded W-Y
-7 Banded T pull aparts
-7 Ring rows + pause
C2.Specific (Pre Metcon) 2 sets
-100m Row
-5 Hang clean pulls + 3 Hang cleans
-3 Beat swings + 3 TTB
Strength
Legless Rope Climb
EMOM 10
1 rep
Score: Completed Minutes
Scaling Options
Beginner
2 Rope Climbs from the seated to standing
Intermediate
1 Rope Climb
Workout
Amrap 15
500m Row/Ski or 1 Km Bike
15 Hang power Clean 50/35 KG
15 TTB
TC: 15 min
Score: Rounds and Reps
Scaling Options
Fit
300m Row/Ski or 600m Bike
15 Hang Power Clean @Light
15 Hanging Knee Raise
SC
500m Row/Ski or 1 Km Bike
15 Hang Power Clean 40/30 KG
15 Toes to eye level
Accessory
DB row with parallette support
3 x 10/side
Rest 30 seconds between sides and sets
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