Tag Archive for: rope climb
WOD 5/11/11
Warm Up- Coaches Choice
DeadLift- 1/1/1/1/1/1/1
Rope Climb- 1/1/1/1/1
Run 1 mile
WOD 5/6/11
"ZOMBIE ESCAPE"
1 min each station then 90 seconds rest X 3 rounds for reps:
a. 12/18/24/32" Box Jumps
b. Sled rope Pull/Sled Push (Body Weight)
c. Tire Flip (L/M/S)
d. Rope Climb
e. Wall Climb
f. SandBag Shuttle
WOD 4/23/11
Warm Up- Coaches Choice
3 RFT of: Row 500M/ 12 Push Jerk (95/45lbs)/ 21 Pull Ups
5 Burpees on the minute for 5 minutes
10 minute AMRAP of: Rope Climb
