NEWS
- Abbreviated Schedule
- MONDAY 6/20: 6:30a, 9a, 4:15 Teens, and 5p ONLY
WOD
“Ritmo”
75 Burpees
5 Legless Rope Climbs
25 Push Jerks
10 Rope Climbs
25 Burpees
Weight: 155/105
75 Burpees
5 Rope Climbs
25 Push Jerks
5 Rope Climbs
25 Burpees
Weight: 115/75
50 Burpees
5 Rope Pulls
15 Push Jerks
5 Rope Pulls
15 Burpees
Weight: 75/55
WOD GUIDANCE & GOALS
Ease into the first set of burpees, completing 10-15 per minute, with a completion time around 6-7 minutes. Rock out five quick legless rope climbs (:60-:90 at most) then right into a set of 10 push jerks. Complete the push jerks in 8/7 or 5/5/5 reps. Back to the rope climbs but this time WITH legs (hooray!) Try to do a rope climb every :10 (at most) and then RACE your last 25 burpees! Target 15 minutes.
Courtesy of NCFit
Post Time to Comments.
HOME WOD
75 Burpees, equal rest
50 Burpees, equal rest
25 Burpees
ENDURANCE
Rest
10:30 5 ring rows bench, 10 ring rows, 25 44# RKB
13:40, MVx reps, 50#, 1 RC/4 rope pulls
18:51 MCx
First time w rope climbs since I broke my foot last June.
You’re a braver man than I, Bill.
11:36 MVx
Died on final burpees. Only real thing to record is first rope climb with legs (I could already do LL). Something Kevin said about the foot placement clicked.
Those last 25 were gruesome
16:13 mcx
tony p declaring war today. love it.
14:01 (legless with a reach)
also 16:13 with 115# PJ’s.
Nice work Rap, i thought I would get you on the jerks, not
18:?? MC except rope climbs of 4 & 6 with legs
18:14 MCx