SKILL: 10-15 minutes
Experiment with different rope climb variations (L Sit, Legless, Spanish wrap, etc) or get your first rope climb ever today!
WORKOUT:
2/4 Legless Rope Climbs (Seated, if possible)
6/8 Leg Assisted Rope Climbs
8/12 L Sit Strict Pull Ups
20/30 Ring Rows (Feet on a 20" Box)
(10 minute cutoff... We will try to stagger a new group of 5 athletes onto the ropes every 4-5 minutes or so for this one...)
Lots of scaling possibilities on this one...
Go to standing Legless, start off with just regular rope climbs if you need to, scale to a bent leg strict pull up instead of an L, scale the height requirement on the ring rows and as always scale reps as needed...
POST ANY 1ST ROPE CLIMBS MILESTONES AND YOUR WORKOUT TIME TO COMMENTS
1 comment:
Little mix of everything...
Band resisted Sumo DL 5x5 @ 75% 1RM
- 225 + Small Blue bands drapped over the barbell...
Sprint version of the WOD from yesterday...
1 rd every 75 seconds for 6 rounds
9 DL (185)
12 Push Ups/HSPU/Ring Dips
15 Box Jumps (No rebounding)
- Push Up Rounds - 53-55 seconds
- HSPU Rounds - 57-59 seconds
- Ring dip Rounds - 55-57 seconds
Then did the class wod for today...
4 Legless RC (Standing start)
8 Regular RC (2 Adjustments each time)
12 L Sit Pull Ups
30 Ring Rows (20")
-7:08
(Finish rope climbs in around 2:30-3 mins)
Feel so jacked right now ;)
JVB
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