September 30, 2020

Posted By: Christi

AMRAP 12 mins of:
12 Toes-to-bars
6 Deadlifts, 225/155 lbs
1 Rope Climb (2 accents on short rope)
Goal: 6+ rounds
Compare to 07/28/20
Notes: With 3 of the ropes down we will have plenty of sub options for the climbs. If you choose to climb the shorter ropes, do 2 climbs for the 1 rep.

Another retest workout today! This workout is going to require some pacing, specifically to manage grip and pulling. This will look different for everyone. This workout has intentional interference so that you can learn how to manage sets and stay moving. Deadlifts should be done at a moderate weight that allows for unbroken reps. For those doing rope climbs it will be important that you get a good lock with your feet so that you don’t require as much from your pull. If you are subbing out the rope climb we would recommend a strict pull up of 3 reps, ring row of 3-5 reps or 25′ hand over hand sled pull.

Midline Work
Tabata Kettlebell Front Rack Hold, pick load
Tabata L Arm Kettlebell Suitcase Hold, pick load
Tabata R Arm Kettlebell Suitcase Hold, pick load

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 6 intervals.