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Go climb a rope

04 May Posted by in Helpful Tips | Comments

Lots of options for the rope climbs in today’s wod, make sure you selected the best option for your skill level/goals.  For those doing the full rope climbs, look to stagger your start by about a minute or so, especially if you are working on a touch and go skill set.

For the power snatches, feel free to move up in weight if your form and speed can keep up.  Use that first pull to really get into a good position and look to maximize your hip drive and snap under the bar in a strong receiving position

Workout of the Day

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: fun game to warm up

Strength: 7×1 Power Snatch – 7 of 14, same weight across, approximately 80 – 90% of max power snatch

Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press, “across,” scale to the same challenge

Metabolic Conditioning: “Broken Capstan”

In 7 minutes

3 Rope climb
then max rounds:

10 deadlifts
5 jerks (same)

Performance: 85/135
Athletic: 2 rope climbs, 55/85
Health: 6 lay down rope climbs or 10 assisted pull-ups, 35/55

Scaling Guide: 6 – 10 rounds, about 60s for the rope climbs, and 0:45 per round after.

Scale Up: 105/155

Compare to: NEW WORKOUT!

Optional ‘Cash Out’: 10 toes to bar, 15 wall ball, 4 min

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