WOD
A:
2-4x
Squat Therapy Variations
Knees to Chest
Short Runs
B:
build up to working weight
Gymnastics
5-10mins rope climb practice
*rope climb
*legless rope climb
*L-Sit rope climb
*seated L-Sit rope climb
Find an appropriately challenging version.
RX: Metcon (AMRAP – Rounds and Reps)
Amrap 20mins
400m run
15 Back Squats @ 55-60%
3 Rope Climbs
RX+: Metcon (AMRAP – Rounds and Reps)
Amrap 20mins
400m run
15 Back Squats @ 55-60%
3 legless or L-Sit Rope Climbs
O1: Metcon (AMRAP – Rounds and Reps)
Amrap 20mins
400m run
15 Back Squats @ 55-60%
3 Rope Pull-ups
O2: Metcon (AMRAP – Rounds and Reps)
Amrap 15mins
200m run
12 Back Squats @
3-6 Rope Pulls