INDOORS
Warm Up
6 Rounds
20s Work|10s Rest
Bike – Increasing Intensity
-1 Min Rest-
6 Rounds
20s Work|10s Rest
Alternating
-Single Leg V Ups
-Muscle Cleans and Strict Press
*Rd 1 – High hang, Rd 2 – Mid Hang, Rd 3 – Mid Shin
Mobility
Shoulder Rolling
Banded shoulder Stretch
Strength
E2MOM14
Clean and Jerk
1. 3 Reps
2. 3 Reps
3. 2 Reps
4. 2 Reps
5. 1 Rep
6. 1 Rep
7. 1 Rep
WOD
20|14 Calorie Bike
30 Hang Power Cleans 155|105
20|14 Calorie Bike
40 Toes to Bar
20|14 Calorie Bike
Schwinn Bike = 30|21
Level 2 – 20 TTB + 20 Sit-ups
Level 1- 40 Sit-ups
ADV- Move Faster
Extra Work
4 Legless Rope Climbs
40 Pistols
40 DB Snatches 50|35
3 Legless Rope Climbs
30 Pistols
30 DB Snatches
2 Legless Rope Climbs
20 Pistols
20 DB Snatches
1 Legless Rope Climb
10 Pistols
10 DB Snatches
WOD CREDIT: CrossFit Affiliate Programming
Legless Rope Climb Scaling Options –
1. Climb as high as you can without your legs and then finish with your legs.
2. Use your legs the entire time.
3. Sub 4 Strict Pull ups for each Rope Climb