Friday April 16th

“Rhubarb”

WORKOUT GOALS
1.) 10:00-16:00
2.) Avoid failing any rope climbs.
3.) Substitute weighted good mornings in place of hip extensions

RX
5 ROUNDS FOR TIME
200m Weighted Run (20/14#)
20 Good Mornings (45/33#)
2 Rope Climbs 

LEVEL 2
5 ROUNDS FOR TIME
200m Weighted Run (16/10#)
20 Good Mornings (33/25#)
1 Rope Climb

LEVEL 1
5 ROUNDS FOR TIME
200m Weighted Run (12/8#)
20 Good Mornings (25/15#)
4 Rope Pull-to-Stands

Stretching

3 SETS
:30 Roll Out Feet / Side
:30 Wrist Extension Stretch / Side
:30 Couch Stretch / Side

Accessory

ACCUMULATE
100 Banded Hamstring Curls
100 Banded Bicep Curls

Notes

 Goal: 10:00-16:00. RX Requirement: Perform 2 rope climbs in less than 1:00. Focus on practicing the rope climb skill, even if you have to reduce the height and reps. Sprint the run and pace the good mornings. Focus on maintaining lumbar curve throughout the entire range of motion in the good morning. We will build as much extra rope climb practice as possible into the warm-up and cooldown.