Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
Beyond the Whiteboard median for Rx’d: 17:00
from mainsite
Tag Archive: rope climb
Amrap 20min
5 Kettlebell Clean and Jerks R (1.5pd/1pd)
5 Kettlebell Clean and Jerks L (1.5pd/1pd)
15ft Rope Climb
1 rope ascent
20 back squats, 85#
100 steps walking lunge
20 back squats, 85#
50 box jumps, 24″ box
20 back squats, 85#
50 alternating split lunges
20 back squats, 85#
50 deep calf raises
20 back squats, 85#
50 situps
1 rope ascent
For time:
50 Back squats, 75 lbs
5 Rope climbs, 15 feet
40 Back squats
4 Rope climbs
30 Back squats
3 Rope climbs
20 Back squats
2 Rope climbs
10 Back squats
1 Rope climb
From mainsite
3 RFT:
Wall ball shots
Rope climb
Box jump
Push press, 75/45 lbs
Row for calories
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round, after which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Get 2 to 6 people together; x=number of people in your group. All runs should be as a group; on work, only half the group can work at a time (if 3 people, 2 can work; if 5, 3 can work). For time:
Run: From SE door of JAFH—around south soccer goal—around Mayfair—back to JAFH.
Ground to overhead, 10x total reps (number of people times 10): 2 people per barbell, ~85% 1RM
Run: Same route, this time each person with PVC pipe held overhead. The group must stop anytime someone anyone lowers his PVC.
Pull-ups, 30x reps (as soon as someone drops off the bar someone else can get on)
Run: Same route, this time each person with 45/25lb barbell.
Deadlift, 25x reps: Same barbells as for G2O, 2 people per barbell
Run: Same route, but each person farmer’s carry 2 dumbbells or kettlebells each 20-40 lbs.
Broad jumps, 2x distance of full length of basketball court and back (purple lines): Partners can follow alongside and pick up wherever another leaves off.
Run: Same route, each person with PVC overhead as before.
Rope climbs, 4x reps. Note: If group has more than 2 people, you have the option of sending people to the rope during other periods of work to get up to half of your total reps done earlier.
Run: Same route, no weight. Time stops when last person enters JAFH door.
Go hard and have fun! Post time and thoughts to comments.