Rope Rack Up

Aug 30th, 2021

Category: Uncategorized

Rope Rack Up

Teddy

Primarily Outdoors – Please do not park in the lot

Warm-Up
3 Rounds
100 Single Unders*
10 Banded Good Mornings
10 Banded High Pulls
10 Banded Strict press
5 Single Leg BB Deadlifts**

*50 Double Unders round 2 & 3 or practice for 45s
**each side

Test
Max Consecutive Double Unders*
Check out some efficiency tips HERE

ADV – Drag Rope

Strength
E2MOM12
Tempo Deadlift
3-3-3-1*
2 Reps

*3s negative, 3s pause at mid shin, 3s on the way up, 1s pause at the top

WOD
10 Rounds
7 Sumo Deadlift High Pulls 95|65
7 Push-presses
20 Double Unders

Level 2- 75|50
Level 1- 65|35
ADV – Drag Rope

Extra Work
AMRAP 5
1-2-3-4-5…
Burpee Bar Muscle Up
Burpee Pull Over

Scale to Burpee Pull-Ups and Burpee Strict Pull-Ups