Thursday 12/7/17

Thursday 12/7/17


1. Rope Climbs
5 Legless Rope Climbs
2:00 Rest
4 Legless Rope Climbs
1:30 Rest
3 Legless Rope Climbs
1:00 Rest
2 Legless Rope Climbs
:30 Seconds Rest
1 Legless Rope Climb

OR

AMRAP of Rope Climbs in 10 mins


2. WOD
AMRAP in 18 Mins:
5 Shoot Throughs*
10 Step Ups (Higher box than normal)
20 V-Ins
200m Run

*For the shoot throughs you may use stacks of plates, paralletes, benches, boxes, any 2 objects that are the same height. The higher it is, the easier this movement will be.
You will start with the hands on the plates (or whatever) in the top of the push up position. You will tuck the knees and shoot through (keep arms locked) and bring the feet out in front of you locked out and open the hips (think inverted top of push up). Then tuck the knees in and go back to where you started. That is one rep!
**V-Ins are sitting on the ground with a slight lean back. You then extend your legs and back away from each other then crunch them back together. Make it harder by not touching your heels to the ground and adding a dumbbell between your feet.