thursday, oct. 26

"The Claw"

8 rounds, each round for time, of:

1 Legless Rope Climb, 15/12 ft

30 Double Unders

Farmers Carry, 70/53 lbs, 100 ft

10/7 Echo Bike Calories

Rest 1 min between each round.

Athlete Instructions

Goal = 2:00/ Set

Time Domain: 20:00-25:00

Time Cap: 30:00

Athlete Notes

This is a progression from last week's EMOM, now in a “For Time” format with legless rope climbs! This should help you feel more confident and ready to tackle today’s workout.

Primary Objective: Goal is to complete each set in as close to 2:00 minutes as possible

Secondary Objective: Complete each bike in 30 seconds or less

Stimulus: Grip / Muscular Stamina

RPE: 8/10

**Machine Subs: 13/10 Row, 150m Run Sprint or 6 x 25/25 Shuttle Run**