Thursday 08.17.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

EMOM 8
1:00 Bike (Slow)
10 S-Arm Ring Rows (5/side)
alt movements

Quality Time (Min 16-26)

Rope Climb Efficiency

ATHLETE NOTES:
– J-Hook or Spanish Wrap
– Most important tip is learning the foot lock.
– You must learn how to use your legs to climb and not just rely on an upper body pull.

Get Fit (Min 31-51)

AMRAP 20
Climb the Ladder
25/20 Calorie Bike (or Row)
1 Rope Climb (or 3x Horizontal Ring Rows)
25(20)/2, 25/(20)/3, etc…

ATHLETE NOTES:
There is no race or rush on this piece, use this time to build skill efficiency.

Wellness WOD

AMRAP 20
Climb the Ladder
20 Calories on Machine of Choice
3 Horizontal Ring Rows
20/6, 20/9, etc…

Competitor Extra

EMOM 10
Power Snatch
3 T&G Reps
*Build across sets

ATHLETE NOTES:
This is as much about cycling skill as it is able moving heavy weight. Find that balance!