Warm-up Drills
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.
“Haywire”
Complete or time versus a 15:00 time cap
Run 800m
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”)
Notes:
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.
Ropes and Rings: 10 Ring Rows/10 elevated Push-Ups
Haywire: 14:42 (400m walk, ring rows, elevated push-ups, modified box jumps)
Ropes and Rings:
6 rounds (3 of each movement)
2 legless rope climbs/10 strict ring dips
“Haywire”
12:40ish (800m 2:57)
need to work on ring dip volume
(had to break the sets up a lot)
actual time was 11:22 rx lol
“I can’t remember what I have forgotten”