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October 11 2016

10
Oct

October 11 2016

rope-climb-fail

Be sure to wear some high socks or longer pants for the Rope Climbs today!

STRENGTH
Strict Press:
10-10-10
Rope Climb (Legless)s:
3×2
OR
Rope Climbs:
4×2
OR
Rope Climb Progressions:
5×2
*If using the progression, try one-armed rope pulls from the floor as a spicy modification that will improve grip strength and pulling power.*

Partner WOD
Teams of 2
For time:
Run, 400 m
100 Pull-ups
200 Push-ups
300 AbMat Sit-ups
400 Air Squats
Run, 400 m
CRX: Unassisted Pull Ups
FRX: Assisted Pull Ups
Both partners must complete each run together.
One Partner completes a set of reps and then tags their resting partner in for the gymnastic movements, splitting as they deem necessary.
The goal is to communicate well with your partner, utlizing each other’s strengths to keep the rep count moving. If one partner can get 5 Pull-Ups regularly, and the other can get 10, it’s ok to ensure you get through this as quickly as possible.
Your coach may assign a time cap to this WOD based on time left in class.