Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 10 minutes
Fitness: Rope climb progressions – footwork and efficiency
Performance: Efficient rope climb practice
Part 2 – Conditioning: “FrankenWOD” – 30 minute time cap
For time:
- 50 Double-unders (DUs)
- 50 Sit-ups
- 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
- 2 Rope Climbs
- 40 DU
- 40 Sit-ups
- 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
- 2 Rope Climbs
- 30 DU
- 30 Sit-ups
- 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
- 2 Rope Climbs
- 20 DU
- 20 Sit-ups
- 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
- 2 Rope Climbs
Fitness: Double the DU count for singles; in the “Cindy” portion: perform ring rows or pull-up progressions and elevated push-ups as needed; rope progressions instead of full ascents as needed
Performance: As written above
Click here to sign up for today’s class.
Congrats to Joni for getting all of her pull-ups at the 530p today!
