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Rhythm of the Night

16
Jul

Rhythm of the Night

Skill: Rope Climbs/ Double KB Swings

 

Strength: Every 2-mins for 12-mins 

1-min Plank Alternating (Regular/L Side/R Side) 

Bench Press- 5 reps *Pick a weight that is moderately Challenging* *65-75%

 

Metcon: Against (15-mins) For Time—

50 Double Unders 

10 Double KBS

5 Rope Climbs 

40 Double Unders 

8 Double KBS

4 Rope Climbs 

30 Double Unders 

6 Double KBS

3 Rope Climbs 

20 Double Uners 

4 Double KBS

2 Rope Climbs 

10 Double Unders 

2 Double KBS

1 Rope Climb

 

L1: 20/14lb Vest, DUs, Black/Blue, Rope Climbs (5-4-3-2-1)

L2: DUs, Blue/Red, Rope Climbs (5-4-3-2-1)

L3: 1/2 Attempts (+) 1/2 Singles, Red/Orange, Scaled Rope Climbs *Bottom-to-Standing (10-8-6-4-2)

L4: 1:2 Singles, Russian KBS, Ring Rows (10-8-6-4-2)

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