WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (2 pood/1.5 pood)
30 Sit-ups
20 Hang squat cleans (35 pound dumbells / 25 pound dumbbells)
25 Good Mornings
30 Wall ball shots, 10 foot target (20 pound ball / 14 pound ball)
3 Rope climb ascents
| Intermediate: | For time: |
| 25 Walking Lunge Steps | |
| 20 Pull-ups, scaled with the bands if needed | |
| 50 Box Jumps, 16 inch box | |
| 20 Double Unders | |
| 25 Ring Dips, scaled with the bands if needed | |
| 20 Knees to Chest | |
| 30 Kettlebell Swings (1.5 pood / 1 pood) | |
| 30 Sit-ups | |
| 20 Hang squat cleans (20 lb DBs / 15 lb DBs) | |
| 25 Good Mornings | |
| 30 Wall ball shots, 10 foot target (16 lb ball / 10 lb ball) | |
| 4 Rope climbs half way up | |
| Beginner: | For time: |
| 25 Walking Lunge Steps | |
| 15 Pull-ups, scaled with the bands if needed | |
| 25 Box Jumps, 12 inch box | |
| 20 Double Unders (or 80 singles) | |
| 15 Ring Dips, scaled with the bands if needed | |
| 20 Knees to Waist | |
| 20 Kettlebell Swings (26 lb / 18 lb) | |
| 30 Sit-ups | |
| 20 Hang squat cleans (12 lb DBs / 10 lb DBs) | |
| 25 Good Mornings | |
| 20 Wall ball shots, 10 foot target (12 lb ball / 6 lb ball) | |
| 6 Rope Pulls |
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Click here if you think this looks too hard
Gunnar just finished the Elements and has attended a few classes. He is working out with us to improve his cycling. He got a 2nd and a 3rd place finish at the USA Cycling Junior Track National Championships this year!
Check out some rope climbing tips below. Don't forget your long socks and pants.
Rope Climb from CrossFit Rockwall on Vimeo.
