Warm-up-
Squat-prep mobility work, followed by 3 minutes of 5 Barbell front-squats, 25 meter bear crawl, and 5 ring-rows.
Workout-
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Post time to comments.
Cool-down-
Sit quietly and do nothing for 4 minutes.
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6:02 RX’d
5:51 rx’d
nice work!
I don’t ususally look at WODs & say “Man I REALLY wish I could do that WOD!” But this one…I DID!! I was able to get up the rope MUCH further than ever before the other day & really would love to attempt it again. HOWEVER, I just registered for the CF Games open so…I’ll be doing that instead. Better late than never I guess on the Games…I’ve just never seen myself as an athlete/competitor so I was lollygaggin.
Nice job Kristi!!..and yes, you ARE an athlete so start thinking that way!:-)
You tell her, Casey!
8:16 (scaled to 75#)
Had one rope climb left at the 12:00 minute cut-off. Scaled to 65# and alternated between rope climb and rope pull from the ground. Managed 6 total rope climbs during the WOD and 1 for the warm-up. Most I’ve ever done!
Way to go Susan and Sylvia! You both look amazing!
Did 11.1 again today. No improvement.
That is all
I salute your dedication. I’m gonna try again Saturday.
Thanks Scott! I’m sure you’ll see an improvement. Stay relaxed and it will be no problem for you!
10:37 scaled to 115#
8:20 rx’d
Should have followed the clock a little closer. I think if I had been paying attention I could have at least squeezed out a sub 8. Next time.
9:40 as rx’d from the ground. It was good for me to work my cleans.
Tracey – you are a super star! Fantastic job!
Did 11.1 again and added 6 reps to my score, I’m now at 5+41. 6 rounds is so hard to get! Its like trying to catch a small woodland creature of some sort. I am happy with the improvement tho. Not gonna do it again.
I enjoyed the WOD today and the visit to CFHuntsville. You have a great facility and great members. I haven’t climbed a rope in over a year and am now looking at the trees in our yard to hang one. Looking at the times, I was moving slowly-grrr….Thanks again for the WOD and I will stop by again the next time I am in town.