In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 10 minutes
Fitness: Rope climb progressions – footwork and efficiency
Performance: Efficient rope climb practice

Part 2 – Conditioning: “FrankenWOD” – 30 minute time cap

For time:

  • 50 Double-unders (DUs)
  • 50 Sit-ups
  • 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
  • 2 Rope Climbs
  • 40 DU
  • 40 Sit-ups
  • 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
  • 2 Rope Climbs
  • 30 DU
  • 30 Sit-ups
  • 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
  • 2 Rope Climbs
  • 20 DU
  • 20 Sit-ups
  • 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
  • 2 Rope Climbs

Fitness: Double the DU count for singles; in the “Cindy” portion: perform ring rows or pull-up progressions and elevated push-ups as needed; rope progressions instead of full ascents as needed
Performance: As written above

  

 

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