12 Minute EMOM of:
-Minute 1: Rope Climb Practice
-Minute 2: 50 Du
-Minute 3: 10 Hand stand push ups or seated strict press
*Do this version if your are still learning how to rope climb or if you don’t rope climb at all.
*Moderate weight for strict press
Against a 12 minutes running clock complete as many rounds and reps of:
-3 Rope Climbs
-60 Du
-12 Strict Hand stand push ups or seated strict press
*Rest 30 sec between rounds
*Do this version if you are proficient at rope climbs
*Moderate weight for strict press
In teams of 3
Against a 4 minute running clock perform:
-100 m Run (all Together)
-10/7 Cal Echo Bike (each)
-Max Sled Push in the remaining time
Rest 1 min and repeat for a total of 5 sets
*Only one bike and sled per team.
*Sled must be done in 25 ft sections (each 25 ft counts as 1 rep) (teams can alternate to push the sled as desire)
*Start each movement after all members of the team have finish the previous movement.
2 Sets
100m Run
10 Lunges
10 Ring Rows