WEDNESDAY
| Specific Movement Warmup /Skill Development
Rope Climbs WOD AMRAP10: 5, 10, 15, 20 etc. Calorie Row 1, 2, 3, 4 etc. Rope climbs 15ft *Rest 3:00 AMRAP10: 5, 10, 15, 20 etc.: Calorie Echo bike GHD Sit-ups
Rx+: Pegboard ascents Active: Rope climbs to 12ft or 2-bites, Ab-mat sit-ups Lifestyle: 2 x Lay-to-stands, 3, 6, 9, 12 etc. Calorie Echo bikes, Ab-mat sit-ups
Today’s two-part workout should see rope climb options that allow reps with only :10-:20 rest between reps, even with fatigued arms and back muscles from rowing. Athletes should aim to complete similar rounds of both couplets today!
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