(A) Back Squat - 1x10 @60% - 1x10 @65% - 1x8 @70% - 1x8 @75%(1a) EMOTM 5min 4 Front Squat 80/55kg (No more than 70% of your 1rm) 6 KTE
(B) 12min AMRAP 2 Rope Climb 15/12ft 2 pumps, 5 Strict Pullups, 10 Box Jumps 30/24
Scoring-As many rounds as possible
*Athlete A performs 2 rope climbs followed by Athlete B. This pattern continues for the entire part B. When you are working, work hard and fast.
Back squats, 73, 78, 83 88.
ReplyDeleteAll rounds complete in front squat and knee to elbows @80kg.
Wod - was paired with Luke tonight, 4 rounds +3. Good work Luke, 15 foot must seem like a mile.
Finisher- death by rope climb, 5 rounds+ 2.
A) Back Squat
ReplyDelete10 @ 73kg
10 @ 78kg
8 @ 85kg
8 @ 90kg
B) 3 x 60kg Clean + 3 Rope Climbs
2 x 60kg Clean + 2 Rope Climbs
1 x 60kg Clean + 1 Rope Climbs
3 x 60kg Clean + 3 Rope Climbs
2 x 60kg Clean + 2 Rope Climbs
1 x 60kg Clean + 1 Rope Climbs
Time 19:50