23.Aug.2014

A.

15min rope climb technique/skill

…..or, if you have rope climbs move to B

B1.

strict hspu 3 x 5 (deficit if you can do 5 strict)

B2.

rope climb 3 x 1 (legless if possible)

*rest 2min b/w sets

 

C.

10min AMRAP:

-400m run

-10 OHS (95/65)

 

rest 4min

 

10min AMRAP:

-60 double unders

-10 back squats (135/95)

-2 wall walks

 

Notes:

1. 80-90% sustainable effort on AMRAPs

2. DO NOT speed out of the back end, keep it smooth and steady. Find a pace you maintain and hold it.