121004-A-HZ290-001

WOD DU 12/12/12

Warm up 15’

Mobilité

Éducatif Turkish get up

Skill 10’

Perfectionnement technique rope climb

Metcon 16’

3 rounds of:

2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-ft. rope, 50-lb. dumbbell
Women: 15-ft. rope, 35-lb. dumbbell

Beginner Option
3 rounds of:
2 minutes of rope climbs, lying to standing
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-lb. dumbbell
Women: 10-lb. dumbbell

 

After 10’

Arnold press

 

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