rope climb's tag archives

Wednesday the 6th of August, 2014

"Mac" Run 1000 Meters 50 Thrusters 45/33 10 Rope Climbs, 15' Supplement: Floor Core

07.02.14

Warm-up 1) On a 3 minute clock, row 250, 500, 750 resting the balance of 3 minutes for each row 2) Mobility as needed Gymnastics 3) Pull B Conditioning 4) "#STFO" 6 rounds for time: 6 Power clean (155/105) 6 Bar facing burpees 100 Meter run 1 Rope climb-18' Announcement We will be testing the back squat max on Friday and Saturday of this week. Check Thursdays post on competition blog to see what time the gym will be open on Friday, July 4th.  Reminder  We will be ...

06.18.14

Warm-up 1) 500 meter jog/ Double-under Flight simulator up to 30 and back down 2) Mobility as needed Gymnastics 3) Max rep Muscle-up 4) Pull A Barbell 5) Week 4 day 2, [5 x 7@ 75% + 20 pound increase from Week 3] Conditioning 6) For time: "Magic Mike" 3 rounds 20 yard Handstand walk 400 meter run 50 Anchored sit-ups 5 Rope climbs Announcement We will be organizing a group to do the Battle Frog 5K obstacle course race on November 15. If you are interested please click o...

06.14.14

Warm-up 1) 800 meter Indian run 2) Mobility as needed Gymnastics 3) Push B 4) Max rep HSPU Barbell 5) Back Squat, Week 3/ Day 4, [10 x 3@ 85%] Conditioning 6) Team WOD (3/team) 5 minute AMRAP- Clean and jerk (115/85), Reps only count while one team member is holding L-sit  1 minute rest 5 minute AMRAP- Burpee, Reps only count while one team member is holding Chin-up 1 minute rest 5 minute AMRAP- Rope climb (15'), Reps only count while one team member is holding wall facing h...

06.11.14

1) Warm-up Run 500 meters/ 30 Jack variations/ 30 Barbell good morning + squat + good morning complex(45/35) 2) Mobility as needed Gymnastics 3) Push A 4) Max rep T2B  Barbell 5) Back Squat, Week 3/ Day 2, [5 x 7@ 75%] 6) 5 efforts,  5 Strict Press + 1 Split jerk  Conditioning 7) For time: "33.33" 21-15-9 Power clean (165/110) 200 meter run Breaks are only permitted after 7/14 reps for 21's, 5/10 reps for 15's, 3/6 reps for 9's