30 01 15 – Rope climbing

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30 01 15 – Rope climbing

Warm up:

  • 5 min instructor led dynamic warm up

 

Mobility:

  • Lats
  • Hips

 

Tekkers – Rope climbing:

  • Beginner – Learn the technique
  • Intermediate – Refine the technique
  • Advanced – aim for 15ft in 2 pulls or as close as poss / develop the legless assent

 

Metcon – EMOM:

 

5 min EMOM:

  • 2 rope climbs + 6¬†burpees

1 min rest

5 min EMOM:

  • 5 pull ups + 10 push ups + 15 squats

1  min rest

5 min EMOM:

  • 10 AKBS + 10 KB thrusters 24/16kg

1 min rest

5 min EMOM:

  • 10 OH lunges 20/10kg + 10 abmat sit ups

 

Everyone starts with 20 points, 1 point lost for every failed minute.