Mobility WOD-Prepare for or Recover from Rope Climbing
(A) Skill - Rope Climbs
(Prep Group - Handstand walk/Rope Climbs)
(B) 20min AMRAP
1/2 Gasser
1 Rope Climb 15/12ft (2 pumps for new climbers)
10 DB/KB G2O AHAP (5 EACH ARM)
(C) 45 Pull ups (Not for Time) In as few sets as possible
WOD: 5 rounds + 1 gasser @ 43kg DB. Good to use a heavy DB during the workout.
ReplyDeletePull ups (bit dissappointing) - 21, 15, 10
wod: 7 or 8 rounds...lost count but remember getting to 5 and then I had a couple after that. used the 45 pound dumbell after Jody told me I was kidding myself using the 35 pounder lol
ReplyDeletemade the row team!! 1:41 - who would think that just 500m on the rower could be so awful!!??
8 rounds, 1 gasser 1 rope climb + 8 G2O
ReplyDeleteDB @ 20kg. KB @ 12kg
Was 2 off finishing 9 rounds, very annoying.
Went to swap the 20kg for 15kg after a few rounds
until Jody pointed out to me how to lift it better.
23+10+12 for pullups.
AM:
ReplyDeleteTrained with Patchy and his brother (it was tough and my sinuses have confirmed it).
4 Minute Rounds
10 KTE off Rings
10 DB Snatch 45lb (5R/5L)
400 Metre Run
2.34min
6.37 (2.37)
10.33 (2.33)
14.41 (2.41)
Then: 10, 8, 6, 4, 2 (untimed)
DB Bench Press (started with 35lb, had to drop to 10kg db)
Wall Ball
PM:
DeleteHandstand Walks and Rope Climbs
max reps strict elevated hspu (20kg plates) 90sec rest
ReplyDelete6,5,4,3,4
B/ 12min only
8rounds 32kg kb
C/ strict pull ups 14,10,9,12
3x15 back extensions
Found out i have been doing rope climbs totally wrong. So had to kind of releran the leg around the rope part.
ReplyDelete12kg KB
8 rounds plus gasser
Rope climbs in 3 pumps. Some better than others...
Pull ups did various things took AGES.
10+1 rounds 24kg KB G2O.
ReplyDeleteNeed to work on rope climb technique.
PT with VRon, worked on getting muscle up back!
ReplyDeleteWOD - 45lb dumbell - 9 Rounds, gasser, rope climb and 6 G2OH, grr 4 reps short of 10 rounds!