The Only Way is Up | Monday 13/5/24

Rope Climb Practice / Variations & WOD Prep

Rx: Rope Climb

Scaled: Rope Pulls to Stands or Single Ring-Ring Rows

Mini WOD – 3 Rounds

12 Box Jumps (Step Down)

1 Rope Climb | Rope Pulls to Stand | Single Ring-Ring Rows

6 GHD Sit Ups | Straight Leg Crossed Arm Sit Ups | MB Sit Ups

5 RFT (18 min TC)

*** Intended Stimulus:

12 – 18 minute workout.

3:30 or less per round.

Rope climbs :30 – 1:00.

Sit up in :20 - :45 secs.

Box jumps in :45 – 1:30.

Rx: (24/20)

2 Rope Climbs

10 GHD Sit Ups (On Bench)

20 Box Jumps (Step Down)

Scaled: (20/16)

3 Rope Pulls to Stand or 6 Single Ring-Ring Rows

10 Straight Legged Crossed Arm Sit Ups or MB Sit Ups (9/6)

15 Box Jumps / Steps (Step Down)

Extra 10 RFT or Cool Down

Rx: 30 Double Unders + 3 Wall Facing HSPU / 2 Wall Walks

Scaled: 30 Double / Single Unders + 3 Strict HSPU / 2 Inchworm Press Ups