9.16.2015

SWOD

Rope Climb Progression

6 Minutes

EVEN: Max Rope Climbs

ODD: 8 Weighted front rack lunges (Heavy)

WOD

Minutes 0-5, complete the following every minute on the minute:

4 Bar hopping Burpees

6  Front Squats (115/75)

8 Deadlifts

Minutes 5-10, complete the following every minute on the minute:

4 Bar hopping Burpees

6  Front Squats (135/95)

8 Deadlifts

Minutes 11-15, complete the following every minute on the minute:

4 Bar hopping Burpees

6  Front Squats (165/105)

8 Deadlifts

*Explanation – Top score for this WOD will be 15 points, as it is an EMOM and is 15 minutes long. The goal is complete the 4 burpees, 6 Front Squats and 8 Deadlifts within every minute. Whether RX’ing or not, pay attention to the weight changes every 5 minutes and go up in weight to some degree each 5 minutes. If unable to complete any of the required work within the minute, treat the remaining time of the 15 minutes as an AMRAP and do as many rounds as possible with whatever weight you are currently on.

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