Warm-up
Coach’s choice
Wod prep
Strength/skill
Practice the kettlebell bench press and rope climb
Wod
Oh Mamma
Teams of 3 or 4. One person works while the others rest.
3 Rounds:
3 minutes at each station:
Rope climbs (15 ft)
Hand Release push-ups
Box Jumps (20″)
Bike for Calories
*Your score is your total reps per round.
*There must be a spotter on the KB bench at all times. Scale load as needed.
*Teams must use the same bike. Switch up seat heights as needed.
Options for rope climbs:
-12 ft climb
-3 rope pulls equals 1 rope climb. Scale rope pulls to 2:1 or 1:1 if needed
-Cargo net climbs
Post Wod
Foam roll for 5 minutes
Oh Mamma!
758 with Roland, Cari and MaryAnn
Happy Mother’s Day!
Ken Earley’s rope climbs did not dissipate through the rounds. Great work, and good SAT vocabulary big guy!
Love the team workouts!! Thanks Einat and Ken E! 805Rx That bike was brutal!!
It was nice to see Ken E. let you and Einat all carry the load for Mother’s Day. What chivalry!
The more work I do the fitter I get!!! Aside from a few extra calories on the bike (with his 10′ frame) we kept it pretty even. Team workouts are the best!
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