Three rounds for time of:
15 ft. L-rope climb, 3 ascents
Did “Nancy” : 5 sets for time of 400m Run and 95#OHS 15 Reps.
Time : 14:19 Wore vibram 5 fingers and my 400m was not exact, probably slightly under 400m.
WOD total time was( 16:33). After my first set of L-pullups had to modify them a little they were still L-pullups just with a jump in them. Either way GHD’s completely smoked my core the other day.
I had to change a few things. I did the L pull-ups 1 at a time. I just could not keep my legs up at the bottom of the pull-up. Then I did the L sit rope climb from the rope on the pull-up bar 9 times to equal 3 times up the big rope from the floor to the bar. That lasted until the 2nd round on the 3rd ascent I changed it to L pull-ups on the rope. 30 for the second set and 45 for the third.
Total time 27:14
Regular sit-ups hurt during my warm up. My abs, obliques, and hamstrings still feel like shit.
Untimed- all pull-ups were L-hold, and about half of each rope climb was an L , until I gave out and finished with arms only. Started running out of time and finished the last two rope climbs with legs.
I think it is important to tackle workouts like this in the same way as all other CF workouts- If you are doing “Diane”, and a 225 DL is extremely heavy for you, it may take you 30 minutes, but in the process you are doing a “strength” workout as opposed to a fast metcon. Doing today’s WOD slowly, with good L-holds, and getting a ‘bad’ time is probably more meaningful for most of us than some sloppy L pull-ups and regular arms-only climbs… Though I think just holding an L today was a painful process for almost everyone.
I did L pullups as much as I could, which wasn’t much after wednesday, and climbed the rope with hands and feet. Core is torn up
I did that nasty GHD workout from the other day 16:14 Brutal on the lower back
‘L’ pullups as Rx’d
Rope Climb: Hands & Feet
I didnt want anything to do with the L rope climb. I used hands and feet on all ascents. Russell did make a good point though. Next time I will just take my time.
Did 2 of 3 rounds, due to time restriction. I had to follow Russell’s suggestion for a strength workout. L pullups came slowly, 1 at a time, ending with tuck pullups with a slight jump to get things started. But I was able to climb the rope this time (with feet), all 6 times! Much improved from last rope climb debacle!
Rest day today. The GHD thing tore me up real good like. First time my abs have hurt all the way down to the niblets……
I wasn’t in a big hurry, but I doubt I could have done it much faster anyway. L pullups got pretty sloppy. Rope climb with hands and feet. My lower back is still in bad shape from the ghd day.
L holds killed. 18:10 rope climb with feet all ascends.
24:19, all L-pullups and 6 no leg rope ascents (not L) plus 3 ascents with legs
Untimed, couldn’t really hold the L. Rope burns were fun.
Rope burn… strawberrys… torn calluses… ripped fingertips. Feel the burn!!!
Didn’t have great form on the L-holds, but better than last time. Rope climbs were killer… had to use my feet on all of them.
Form was terrible by the end but I got through it (with a nice strawberry on my ankle).