12
Jan
WOD 1/13
Basic Details
Date: 01/13/2018
Program: Cross Training
Locations: Bed-Stuy, Clinton Hill, East Williamsburg, Williamsburg
Skill
Spend 10 min on Rope Climb technique.
Metcon
Moderate intensity
Metcon (Time)
For Time:
7 Rope Climbs
14 DB Squat Cleans 50/35#
21 Ring Rows
28 DB DL 50/35#
56 cal Row
28 DB DL
21 Ring Rows
14 DB Squat Cleans
7 Rope Climbs
7 Rope Climbs
14 DB Squat Cleans 50/35#
21 Ring Rows
28 DB DL 50/35#
56 cal Row
28 DB DL
21 Ring Rows
14 DB Squat Cleans
7 Rope Climbs
Beginner
5 Rope Get Ups
10 DB Squat Cleans
15 Ring Rows
20 DB Front Squats
40 cal Row
20 DB Front Squats
15 Ring Rows
10 DB Squat Cleans
5 Rope Get Ups
5 Rope Get Ups
10 DB Squat Cleans
15 Ring Rows
20 DB Front Squats
40 cal Row
20 DB Front Squats
15 Ring Rows
10 DB Squat Cleans
5 Rope Get Ups