Warm-Up
Coach’s choice
WOD prep
Rope climbs and kettle bell swings
WOD
19 Rounds for time (with a partner)
2 Legless rope climbs
6 Kettlebell swings (70,53)
16 Ab- sit-ups
*One athlete works while the other rests. Divide the reps however you like.
Options for legless rope climbs:
1. Rope climbs
2. 1 rope pull from lying position = 1 rope climb
3. 1 Cargo net climb = 1 rope climb.
Post WOD:
Foam roll for 5 minutes.
Endurance & Stamina
For Time
1 mile Run
100 Burpees
1 mile Run
Wear a weight vest if you have one (20,14 )
CFS Brief:
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday September 8th 10:30 am. Details coming soon.
In House Team of 2 same sex Throwdown Saturday, November 3rd. Save the date. You register we assign the teams. (Same as previous years) Registration will open soon!
“19 Rope Climbs?!” With Heather: 28:15 | Rope Climbs With Legs | 44# KBS
Great workout and was a bit surprised to do all 19 Rope Climbs. Awesome job by Heather and Becka as well for also doing all of the Climbs…you too Paul and Reaper 😬 Fun workout all around!
That was a ton of rope climbs. I like rope climbs. That was a lot of rope climbs.