Thursday Workout: Every 2 Mins SP and Rope Climb

WOD

Level 1

Every 2 Minutes for 7 Total Sets:

  • Shoulder Press x 5
  • Ring Row x 5-10 or Rope Pull x 3-5
  • Rest for the remainder of 2 minute period

Level 2

Every 2 Minutes for 10 Total Sets:

  • Shoulder Press x 5
  • Rope Climb x 2-4 reps (legless as long as possible)
  • Rest for the remainder of 2 minute period

Notes: Start light to moderate (~50%) and add weight to EVERY set of Shoulder Press as long as you can – goal is to max out your set of 5 by the end (i.e. go to failure or close to failure on SP).  Scale rope climbs as needed – you should be able to complete the work within the 2 minute set AND have some time to rest/reset.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  If you missed the announcement, read about what’s going on at CF Charlottesville in the next couple of months!!  

3 Comments on “Thursday Workout: Every 2 Mins SP and Rope Climb

  1. SP: got 3 reps at 70#, then pulled back to 65#
    RC: 1 legless, 1 reg. rope climb for 4 rds, then 2 regular climbs per rd

    Arms did not want to work today.

  2. worked up to 85#
    2 rope climbs (started one leg less, one regular for the first 5 rounds)

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