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.
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.
worked up to 85#
2 rope climbs (started one leg less, one regular for the first 5 rounds)
SP- up to 70 then back to 60
3 rope climbs