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WOD – Friday, October 8, 2010

7
Oct

WOD – Friday, October 8, 2010

Warm up:  Fanny Whackers, Frankensteins, walking lunge, over/under the fence, 10 each of : burpees, GHD sits, good mornings

Skill:  Rope Climb

Rope Climb Variations (Annie) [wmv][mov] » Sept 6 07

Strength:  3X3 Power Clean  Time: 15 minutes

WOD:

Time: 20-30 minutes

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Post time to comments.

Note:  If you can’t do rope climbs substitute 5 pull-ups for each ascent.  Really focus on learning good technique during the skill work today.  Everyone in the gym is very capable of climbing the rope, we just need to work with you on a technique that will help you get there!!

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