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Wednesday 02072024

Warmup


Skills / strength

Emom -10

Min1. 5-10 Strict HSPU / box / negatives

Min2. 5-10 deadlifts@225/155 or 55%




WOD

RX

4 rounds for time:

2 rope climbs (15 ft)

10 devils presses (20/35 lb)

2 rope climbs–

Rest 2:00 between rounds.–

Use two DBs.

SCORE: 

TOTAL TIME


Level 2

4 rounds for time:

1 rope climb (15 ft)

10 devils presses (15/20 lb)

1 rope climb–

Rest 2:00 between rounds.–

Use two DBs.

SCORE: 

TOTAL TIME


Level 3

4 rounds for time:

3 pull-to-stands

6 push-ups

6 KB swings (18/26 lb)

3 pull-to-stands–

Rest 2:00 between rounds.

– Use one KB.

SCORE: 

TOTAL TIME


SKILL WORK

Rest, stretch, recover

ABOUT THE WORKOUT

INTENDED STIMULUS

  • Each round should be a sprint effort completed in 3:00 or less.

  • Rope climbs in under :45 each set.

  • Moderately light dumbbell loading that allows for devils presses in less than 1:30 each round.

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