Weightlifting/Gymnastics Conditioning, Mid-Duration Interval
“Bros & Ropes”
AMRAP 17:
In teams of 3, divided:
30 bench presses, bar 1
9 rope climbs, 15’
30 bench presses, bar 2
9 rope climbs, 15’
30 bench presses, bar 3
9 rope climbs, 15’
30 bench presses, bar 4
9 rope climbs, 15’
Max bench presses, bar 5
Men: 95, 115, 135, 155, 185
Women: 65, 75, 95, 105, 115
Weightlifting Strength Development Progressive Series- Week 4 of 4
Conv or Sumo Deadlift:
Load:
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%
After-Hour Accessory Midline/Strength Exercise
Midline: Accumulate 2:00 of arch-body position holds.
Strength: Accumulate 2:00 of false grip hangs from the rings.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Wear wrist wraps.
