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WOD for 091818

17
Sep

WOD for 091818

Skill: Rope Climbs
 
Strength: Part A & B
A.) Within 12-mins… Bench Press—3 Rep Max Bench
Then,
B.) Max Effort Reps: 90% of 3 Rep Max
 
 
Metcon:
18 Min AMRAP (For Quality)
30 Sit-Ups
1 Rope Climb
30 Kettlebell Swings (Russian)
1 Rope Climb
30 Plate Hold Lunges
1 Rope Climb
30 Burpees to a Plate
1 Rope Climb
 
L1: 70/52, 55/35lb Plate, Legless
L2: 52/35, 45/25lb Plate, rope climbs
L3: 35/25, 25/15lb. Plate, Laying 2 Standing (Rope Climbs)
L4: 25/20, 15/10lb. Plate, 5 Double DB Bent Over Row

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