Tuesday, July 10, 2012
Here’s the workout for Tuesday, July 10, 2012:
A. Skill
Rope climb with emphasis on Russian wrap; modifications from ground
Take the first 20 minutes of class to rotate through rope climb variations. Beginners: athletes sit on the ground and pull themselves to standing only; Intermediate: Climb rope with Russian wrap; Advanced: Climb with arms only, climb with L-sit.
Prerequisite before leaving the ground:
Russian wrap rope climb:
Various rope-climbing modifications:
B. Metcon
In 4:00
400 meters
21 American kettlebell swings ( 53 / 35 )
12 pull ups
AMRAP sit-ups*
Complete four rounds, resting one minute between rounds; score is total sit-ups*