Tuesday, dec 13

"Spidey"

FT: 1 mi, Wall Walks, Double Unders, and 3 more

For time:

Run, 1 mi

10 Wall Walks

100 Double Unders

50 Pull-ups

Echo Bike, 1.25 miles

10 Wall Walks

100 Double Unders

10 Rope Climbs

Athlete Instructions

Time domain: 20-30 mins Time cap: 35 mins

We are getting after a long chipper today. This will challenge you mentally and physically. Right out of the gate you will be challenged with a 1 mile run. We will then have to work at a steady pace on the wall walks and double unders. For the pull-ups we are looking at maintaining sets of 5+ across with limited rest between sets. We will then hit a 2 km Echo Bike or Assault Bike. The goal here is to maintain a steady state pace in order to get off and tackle the wall walks with limited transition time. Finally, we will tackle another 100 double unders before working our way through a challenging set of 10 rope climbs. This is a long workout, so pacing is key. Start steady and slower than you think you should.

L2: For time:

Run, 1 mi

8 Wall Walks

80 Double Unders

40 Pull-ups

Echo Bike, 1.25 miles

8 Wall Walks

80 Double Unders

5 Rope Climbs

L1: For time:

Run, 800 m

10 Scaled Wall Walks

100 Single Unders

50 Ring Rows

Echo Bike, 1 mile

10 Scaled Wall Walks

100 Single Unders

10 Pull-to-Stands