Setting The Rope High

Sergio
Sergio

Warm-up
60 Double unders
2 minutes upper back peanut attack
50 Double Unders
1 minute right shoulder/lat
40 Double unders 1 minute left shoulder/lat
30 Double Unders
Banded shoulder stretch 1 minute each side
10 Split Jerks w BB
10 Overhead squats w BB

Oly
Split Jerk
2-2-1-1

Strength
Overhead Squat
3-3-3-3

WOD
8 minute AMRAP
Ascending ladder
1 Hang Squat Snatch (115,80)
1 Burpee Lateral Jump
2 Hang Squat Snatches
2 Burpee lateral jumps

Rest 3 minutes

Then Max rope climbs in 3 minutes. Must wait until the 10 ft mark to drop.

7 Comments

  • Jules

    01/10/2014 @ 7:35 pm

    Split jerk: 165. Missed 170 2x 🙁
    Ohs stopped at 125. Back was bugging me
    WOD 8+1
    RC 9

  • Joey

    01/10/2014 @ 2:25 am

    Limited on time so did bits and pieces…
    Split Jerk
    255×2-285×2-305f-305f(right into my chin…..)-305×1-325f-325f

    AMRAP8: 8Rds+2

    Wish I would have time for rope climbs….

  • Bish

    01/09/2014 @ 12:26 pm

    jerk: 255
    OHS 225×2
    WOD: 8+10 or 11 or 12? I forget
    9 RC

  • Andrea

    01/09/2014 @ 1:22 am

    Jerk: 185
    OHS: 155
    Wod: 9+17
    9 rope climbs

    4x 500m row rest 1:1

  • Melberg

    01/09/2014 @ 1:14 am

    Jerk:275 (had grand plans dropped 300 15 times)
    OHS: 275*2
    WOD: 7+8 (115)

  • biscoe

    01/08/2014 @ 7:33 pm

    jerk: up to 245#
    ohs: 155# (ran outta time)
    wod: 7 + 4 @ 115#
    rope: 1 climb (right shoulder/tri/bi area got real hot and spicy so stopped)

  • Arik Pogrebinsky

    01/08/2014 @ 6:40 pm

    First!
    Jerk: 205
    OHS:215*
    WOD: 7 + 2 @ 115
    RC: 0

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