Skill:
Rope Climb
-Review Technique
-3 Rounds of 1:00 On/2:00 Off
AMRAP Rope Climbs
WOD:
For Time
(Cap=17:00)
400 Meter Run
500 Meter Row
5 Rounds of 10 Deadlifts + 10 Bar Over Burpees
1,000 Meter Assault Bike
400 Meter Run
Purpose of the Workout:
The purpose of the first part of today’s workout is to put what we have learned this month in terms of rope climbing to use! To get as many rope climbs as possible in the 1:00 we are going to have to be efficient and minimize how many cycles it takes to get to the top.
Our longer endurance biased WOD today feature running, rowing, biking, burpees, and deadlifts! The key with this WOD is going to be pacing. It will be tempting to go out at an unsustainable pace on the first run and row and then get to the barbell with a high heart rate. We are going to want to try to go out at a pace that we can match or even beat after our 5 round couplet in the middle!
Wednesday April 17th, 2019
