Workout of the day

The WOD is your daily dose of variety and challenge, carefully crafted by our expert coaches.

2024-10-04

Rope Climbs - 10-15 mins: Instruction / practice
(week 4 / 4)

-Complete at least 3 Sets of:

6 x establish clamp
4 x Rope hanging knee raise or toes-to rope
2 x Climb 2-3 pulls
12 Banded lat pull-downs

‍

Partner For time: (20 min cap)

30 Wall-Walks
120 Alt DB-Snatch
1200 m Run (400 m increments)
12- 15 FT Rope Climbs

*Partition however you like. Run is together, split the work.

Tabata

Plank hold
Hollow-Hold

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