Monday February 6

February 5th, 2017
by:

Ropeclimbing

WOD

14:00 AMRAP

  • 1 Rope Climb
  • 5 Shoulder to Overhead
  • 10 Burpees
  • 20 Russian KBS

[S20 may come off a rack.]

[Run Multiple heats as needed, or share a BB and start on different movements)
Rx+: 70/55#, 155/105#
Rx: 55/35#, 95/65#
Fit: 35/25#, 65/35#

Elements

20:00 AMRAP, in :30 Intervals

  • Jump Rope, (1 pt. per 20 Singles)
  • Row (1 pt. per calorie)
  • Bike (1 pt. per calorie)
  • Russian KBS (1 pt. per 5 reps) 35/25#

-If you lose count, enjoy the ride-

Strength / Skillwork

Perform as many Front Squats as you can EOMOTM for 4 Rounds. Record all reps. From the Rack and you may Rack the bar as much as you want during your ON minutes.
Rx+: 185/125#
Rx: 115/75#
Fit: 65/35#