WOD: Tuesday, October 19th, 2021

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 5 Push Press (ascending weights) 
  • 3 Strict Pull Ups 

*If you plan on rope climbing, practice on rounds 3 and 4

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Workout: 4 Rounds 

  • 400 Meter Med-Ball Run (20/14) 
  • Push Press (115/85) 
  • Rope Climbs 

Rd1: 400 / 16 PP / 4 Rope Climbs 

Rd2: 400 / 12 PP / 3 Rope Climbs 

Rd3: 400 / 8 PP / 2 Rope Climbs 

Rd 4: 400 / 4 PP / 1 Rope Climb 

*RX+: RC’s to a 13 ft Rope 

*CRX: Legless RC / CRX+: Legless to the 13” 

Rope Climb Scaling Options:

  • 2:1 Rope Ascents (8 – 6 – 4 – 2)
  • 3:1 Strict Pull Ups (12 – 9 – 6 – 3) 

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Cardio Option: 4 Rounds 

  • 400 Meter Med-Ball Run (20/14) 
  • Hand Release Push Ups 
  • Rope Climbs 

Rd1: 400 / 24 HRPU / 4 Rope Climbs 

Rd2: 400 / 20 HRPU / 3 Rope Climbs 

Rd3: 400 / 16 HRPU / 2 Rope Climbs 

Rd 4: 400 / 12 HRPU / 1 Rope Climb 

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Skill Work: Double Unders 

  • Beginner: Work on linking reps together 
  • Intermediate: 10 Sets x 10 Unbroken Reps 
  • Advanced: 10 Sets x 25 Unbroken Reps 

*Rest as needed b/w sets 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings