I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills
Impact/Focus: Rope & Rings EMOTM Double-Stack
Complete the following every minute on the minute, alternating between the tasks respectively each interval.
6 Rounds, on the :75 seconds of
Odd Minutes: 1 to 2 reps x Rope Climbs (technique emphasis)
Even Minutes: 7 to 10 reps x Rings Dips
Notes: Scale to Ring Rows for Rope Climbs at 7 to 10 strict reps per interval. Ring Dips may scale to 7 x Push-ups with a :10 second Ring Support Hold or 10 x Push-ups. Rx+ is a legless rope climb and strict Ring Dips x 10 reps, weighted as needed.
Post scores to comments.
Complete or time versus a 15:00 time cap
Then in the time remaining before the time cap
1-1-1-1-1-1-1 x Rope Climb
21-18-15-12-9-6 x Ring Dips
21-18-15-12-9-6 x Box Jump Overs (24/20”)
Scale Rope Climbs to 10 reps of Ring Rows, as strict as possible. Ring Dips may scale to Push-ups at 1:1 reps for today. Run distance and Box Jump height may be adjusted as needed.