"U Go/ I Go Up/ Down the Rope"

EQUIP: Bar (2 loads), SB (30/20), DB’s (c: 25/20, p: 20/15, f: 15/10), Rings, Pull-Up Bar, HSPU Set-Up, Rope

INDIV. EQUIP (Finisher): KB (AHAP)

WARM-UP:

*Active Stretch

*10 Burpee

*8 Pull-Up (goal: strict)

*6 HSPU

*400m Run/ Row

*2 Bear Complex (light barbell) 

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PARTNER WOD (Teams of 2):

55 Min. “U GO/ I GO” AMRAP -

*100 DB Plank Row (R+L = 1)(c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*90 DB Push Press (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*80 SB Russian Twist (R+L = 1)(30/20)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*70 Ring Row

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*60 Back Squat (c: 185/135, p: 135/95, f: 95/65)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*50 Slurpee (Slam Ball Burpee)(30/20)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*40 Pull-Up (c: C2B)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*30 Handstand Push-Up

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*20 Bear Complex (c: 135/95, p: 95/65, f: 65/35)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*10 Rounds of 200m Run

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

SCORE = Total Reps 

NOTE 1: It's most efficient to hold the active rest position while your partner is working.  Accept the challenge!! (Ex: Hold Bar Hang while partner does his/ her 1 Pull-Up; Hold DB Plank while partner does his/ her 1 rep of Plank Row; Hold Handstand while partner does his/ her 1 HSPU, etc.)

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FINISHER:

8 Min. AMRAP -

*2 x Turkish Get-Up (AHAP)

*4 x Reverse Burpee (Deck Squat-2-Handstand)(sub: Wall Walk Burpee)

(NOTE: 2 TGU = 1 ea. arm)

SCORE = a) Total Rounds + Reps AND b) Load

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