Tuesday, July 21
announcements:
Rope climb day! Bring long socks or pants!
Hey, did you notice we’re linking instructional videos in each post now, as well as “Intended Stimulus” notes for each day’s class? Scroll down below the workout. Hope you find this info helpful!
rx
10 rounds for time:
200-m run
1 legless rope climb (15/15 ft)
1 rope climb (15/15 ft)
Score: Total time
intermediate
8 rounds for time:
200-m run
2 rope climbs (15/15 ft)
Score: Total time
beginner
6 rounds for time:
200-m run
2 pull-to-stands
Score: Total time
Intended Stimulus
12:00-18:00.
Run efforts in :40-1:00; push the pace.
Rope climbs in under :45.
Challenging grip workout, while pushing the pace on the run efforts.
Videos
Skill Work
Post-workout skill
3 sets:
25 hip extensions
OR
15 back extensions