Wednesday

Skill Development:

 Rope Climbs 

·    Practicing technique for rope climbs

·    Warm-up all other movements

“Team monster WOD”

Teams of 4 –complete simultaneously

In 3 Minutes complete:

Station 1:

·    80 wall-balls (RX 9/6 kg) – with 2 wall-balls

·    80 Ring Rows (2 sets of rings)

·    Rest 2 minutes

Station 2:

·    60 Deadlift (RX 50/35 kg) – 1 bar

·    12 Rope-climbs (2 ropes)

·    Rest 2 minutes

Station 3:

·    44 Devil’s Press (22.5/15 kg) – 2 sets of DB’s

·    60/40 calories Ski-erg – 2 ski-ergs

·    Rest 2 minutes

Station 4:

·    60 Box Jumps (RX 24”/20”) – 2 boxes

·    90 sit-ups

·    Rest 2 minutes

Station 5:

·    12 lengths Sled Push – 1 sled

·    100 Pull-ups

·    Rest 2 minutes

Station 6:

·    90 Kettle-bell swings (RX 24/16 kg) – 2 KB’s

·    60/40 calories Assault bike – 2 bikes

·    Rest 2 minutes

Station 7:

·    90 Push-ups

·    80/50 calories row – 2 rowers

·    Rest 2 minutes