BRING LONG SOCKS, OR PANTS TODAY!!!
Skill Work 20 Minutes:
Rope Climbs - We will go over a couple of different Rope Climb techniques. One will be wrapped completely around your leg, used as a more stable locked-in position on the rope. The second will have the rope simply woven through the feet, and will be used more as a speed ascent technique for climbing.
Turkish Get Ups - You will get some time to practice the steps involved in doing a Turkish Get Up with lighter loads. This way, you can focus on properly putting them together, and ultimately you will be able to stabilize, and stand up, with more weight.
Then...
AMRAP 8 Minutes:
Round 1:
1 Rope Climb
2 Turkish Get Ups w/KB (53/35)
Round 2:
2 Rope Climbs
4 Turkish Get Ups (53/35)
Round 3:
3 Rope Climbs
6 Turkish Get Ups (53/35)
...keep going in this fashion until your 8 Minutes are up.
*If you cannot do a 53#/35# Kettlebell for your Turkish Get Ups, perform them with a doable weight, but make sure it's challenging, as the volume is lower for this workout. If you cannot perform Rope Climbs, or enough of them to be comfortable doing multiple climbs for the workout, you will pull yourself to standing from a seated position 3x for each Rope Climb. For example: if you are on Round 3, you would perform 9 Seated2Standing pulls (for the 3 Rope Climbs x 3). We may use the straps on the Rings for your Seated2Standing Pulls to make it more challenging... the straps are harder to grip than the rope. :-)
"Forging Elite Fitness In Midtown Omaha"
12 comments:
4 rounds + 2 TG rxd
4 rounds + 4 TGUs rxd
mario
2 rds + 3 rope climbs + 1 TG (15# DB). This WOD was deceptively tough for me. How about you? Sheesh. Do you ever think you'll do okay but then smack in the middle of the WOD you get mad because strength isn't there? I thought I'd get through this one. Crud--it made me mad. I did enjoy watching my CFH friends work hard and succeed--some of you (at 4:30 class) were AWESOME!! Way to go!
JK - 3rds plus one rope climbed rxd
2rds + 2 1/3 rope climbs
...and then my forearms exploded.
50 burpees b/c Herrera said to. ;)
Watch out JVB - Lisa got mad in this wod & now she'll probably light the ropes on fire!
Roger Said Two Rounds plus nine Seated rope climbs 25#
2 rounds + 2 TGU's rx
3rds + 1RC
4 rounds + 6 TGUs Rx
3 Rounds + 4 rope climbs rx
First round rx'd.
Then I forgot how to do rope climbs and had to do "halfsies" for the rest of it. I almost finished the 3rd round - had 2 TGU left.
3+3 RC rx
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