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Strength
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Push Press: Barbell Cycling
5 – 5 – 5 – 5
Add load each set and finish heavier than last week while cycling the barbell. No pausing at the bottom.
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WOD
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Complete as many rounds as possible in 15:00 of:
Run 200m
5 Burpees
1 Legless Rope Climb
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Karsten just working through his warm-up set.
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Running, Burpees, and Ropes!
It doesn’t have to be complicated to be effective. Today is an example of that. A short run, a few burpees, and climb a rope. With no legs. Yep, that should do it. The first 2 parts are pretty self explanatory. The 200m is a shorter run but depending on your proficiency with the burpees and rope climbs, you might squeeze in a bunch of them in 15 minutes. Pace it faster than your 400. Burpees are burpees, be sure to open all the way up at the top, small jump, and a clap overhead – not in front of your face. It’s only 5, do ’em right!
The legless rope climb is a movement that sometimes makes people hit the “cancel” button. Don’t do it! We have plenty of scaling options we’ll give you to get you through. By avoiding days with movements we don’t like or aren’t good at guarantees that you’ll never like or get good at them! Get in and let’s get after it!
