CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time)

Buy In: 6 Rope Climbs

10 Rounds (5 Each Partner):

50 Double Unders

10 30′ Shuttle Runs (Down and Back = 2)

3 Squat Cleans (increasing weights per round)

Buy Out: 6 Rope Climbs (split as needed)

RX+: 185/125, 205/145, 225/155, 255/175 , 275/185 (Bonus Option: Legless Rope Climbs)

RX: 155/105, 185/125, 205/145, 225/155, 255/175

Intermediate: 135/95, 155/105, 185/125, 205/145, 225/155

Scaled: 75/55, 95/65, 115/85, 135/95, 155/105

Beginner: Same weight all rounds (staying light working on mechanics)

Rope Climb Modification:

– 1:1 Half Rope Climbs

– 12 Rope Walks (See Video)

– 18 Feet Assisted Rope Pull Ups (See Video)

– 18 Box Assisted Rope Pull Ups (See Video)

– 18 Toe Assisted Rope Pull Ups (See Video)

()

()

()

()