Tag Archive for: Undulating Rope
WOD 3/12/11
Warm Up- Coaches Choice
Squat- 5/4/3/2/1 @ 60-85%1RM- 1 minute rest between rounds
Annie- 50/40/30/20/10 RFT of: Double Unders/ Sit Ups
Tabata Undulating Rope
LOE 7/2/10
LOE 7/2/10
Warm UP-
Dynamic and Static Flexibility
Rope 3 minutes
5 each X 3 rounds for 20 meters
K.B. Waiters Walk- (M;16kg/F;8kg)
30 WallBall- (M;20lbs/F;12lbs)
Bar Farmers Walk - (M;75lbs/F;45lbs each bar)
Rope 3 minutes
30 seconds…
LOE 6/13/10
Flip'n good time
Warm UP-
Dynamic and Static Flexibility
Jump Rope 3 minutes
Alternating Ladder-
Dead Lift 10-1 /K.B. Thruster 1-10
Jump Rope 3 minutes
Circuit- 30 seconds each X 4 Rounds
Row Erg/Tire Flip/Undulating Rope/Land Mine
Jump…
