WOD – Thu, Mar 21
CrossFit East River – WOD
“Double Dale” (AMRAP – Rounds and Reps)
As Many Rounds and Reps as possible in 20 minutes:
Run 400 meters
2 Rope Climbs / 12 Ring Rows
Intent – Rope climb endurance.
Target – The runs should be used as a recovery for the next set of rope climbs. The goal is to have the number of rope climbs be sustainable across the full workout and not lead to any major rest breaks. The later sets will take longer, but if anyone is resting more than 1 minute between reps of rope climbs they should scale the volume.
Feel – Grip and pulling endurance.
Flow – The partner version calls for the runs to be performed together and the rope climbs to be alternated. Because they are alternating members should try to use their partner’s work as their rest and keep the pace up.
Flextra Credit (No Measure)
(3 rounds): Supersets
20 Banded Bicep Curls
20 Banded Overhead Tricep Extensions