“There will never be a better you, than you.”
For time:
20 Alternating Dumbbell Snatches, 50/35 lbs
5 Rope Climbs
10 Shuttle Runs, 10 m
18 Alternating Dumbbell Snatches, 50/35 lbs
4 Rope Climbs
10 Shuttle Runs, 10 m
16 Alternating Dumbbell Snatches, 50/35 lbs
3 Rope Climbs
10 Shuttle Runs, 10 m
14 Alternating Dumbbell Snatches, 50/35 lbs
2 Rope Climbs
10 Shuttle Runs, 10 m
12 Alternating Dumbbell Snatches, 50/35 lbs
1 Rope Climb
10 Shuttle Runs, 10 m
DESCRIPTION
GENERAL
DB SNATCH
Choose a weight on the DB you can achieve all reps unbroken during the wod.
ROPE CLIMBS
Let’s choose a rope climb variation that takes less than 30 seconds to complete for each rep
Beyond the traditional rope climbs subs, we can modify volume here by only completing 1-2 rope climbs per round
Consider these additional substitutions:
1 Halfway Up Rope Climb (use rope in kids/accessory room)
2 Seated Rope Pulls (use rope win kids/accessory room)
3 Strict Pull-ups + 3 Knees to Elbow
4 Kipping Pull-ups + 4 Knees to Elbow
SHUTTLE RUNS
If unable to shuttle run, compete one of the following:
14/10 Cal Bike
250/200m row
STRATEGY
GENERAL
This workout is all about quality rope climbs
Moving well on the rope climbs makes them much easier, especially when we’re likely to climb into double digits reps
If you’re confident with your rope climbs under fatigue, getting you best score comes down to moving quickly through the shuttle runs and DB snatches
If you know the higher skilled rope climbs are going to be a challenge, slow down your pace on the other two movements
Moving at a smooth pace through the shuttle runs and the DB snatches will allow for more efficient rope climbs
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