SWOD: Rope climb technique
Metcon: "Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do three rounds. The stations are:
1. Wall Ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo Deadlift High Pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push Press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Compare to 2.12.11. Check the comments section from that date for the previous times and weights you used. Use that info to either move up in weight or beat the rep count.
Post scores to comments. cc