Thursday Group Strength and Conditioning

Partner workout

20:00 AMRAP

-4 rope climbs

-12 clean & jerks (135/95)

-36 calorie row


One works one rests, except every 5:00, both athletes do 20 push-ups

(0:00, 5:00, 10:00, 15:00 on the clock)


Feel free to power clean during the WOD

Rope climb Scaling:

-Legless V or L-sit rope climb

-Legless rope climb

-Rope climb with feet

-Rope row: 2 rope rows = 1 rope climb. Start lying on back with shoulders flat on the floor. Keep body -rigid with hips as straight as possible until you return to this position.

-Ring row: 10 ring rows = 1 rope climb


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