312.566.7201

SKILL:

Conditioning Ropes

20:00 – Instruction and Intervals

  • DBL arm waves
  • Reciprocating waves
  • Lateral facing R waves (single rope)
  • Lateral facing L waves (single rope)
  • In and Out clap
  • Over the top slams
  • Side to side rotation
  • Circling out
MetCon:

Team of 4

AMRAP 16

  • 250 DU buy in (split between everyone)
  • P1 – 12 Burpee Step Overs w/sandbag
  • P2 – AMRAP Rope Climbs

P1 – One person does burpee as the step on the box, they shoulder the sandbag, step off the box, leave sandbag on box, do another burpee = 1 rep (alternate reps between 2 people)

P2 – 2 people alternate rope climbs and switch when 12 burpee box steps are completed