Tuesday, July 10, 2012

Nakoa

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*