WEDNESDAY 21 Septembert 2022

Warm-up
AMRAP 7 (3 rounds+)
30 Singles
10 Ring rows
10 Push-ups
10 Sit-ups

S&T
Rope climb practice

New implement: The rope climb is classified as a technical gymnastic movement, it’s a hard movement that requires multiple elements to come together for it to work. Work up slowly to get comfortable with the rope and progress to the full climb over time! 🙂

Unbreakable Safety Rules:
-No jumping off the rope, control the descent all the way to the bottom. We will have no broken ankles!
-Start the climb from a standing start, use any foot hook you like.
*breaking these = you get something else to do for the workout

Highly recommended:
-Long socks (this helps avoid rope burn)

Optional:
-Gloves (garden/gym)

Foot hooks
-Practice the different hooks to find one you like.

Some tips:
Make your legs and core do the work. Step pull and then bring your knees up to your chest, repeat.
*Same counts for all versions.

Teams of 3
3 Sets of:
9 Alternating rope climbs (3 each)
–OR
9 Alternating half/3 Quater climbs (3 each)
–OR
9 Alternating Scaled Rope climbs (from floor, bent or straight leg) (3 each)
OR
9 Alternating Rope hangs (hook in feet and hold on) (Accumulate 10s each rep)
OR
27 Rope rows (9 each)

-Rest 60s after completing a set as a team

Workout
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups