Tuesday January 10, 2011

Rope Climb WOD today. Bring long socks and probably older shoes if you slide down the rope, don’t want to burn up those Inov-8s or Minimus 🙂

WOD

Strength: Shoulder Press 3 reps at 70%, 80%, 3 or more at 90%

Then….

1-10 Deadlifts (205/145)
1 Rope Climb
Perform 1 Rope Climb after each round of Deadlifts for 10 total Rope Climbs (18’ touch the rafters) – Mod 3 Rope pulls from ground to standing position or 9 Jumping Pull Ups

Here’s a Rope Climbing Video on learning the S-hook foot wrap. You can watch the J-hook one as well on You Tube. Plus there’s some pretty sweet music!

 Laura enjoying her first Thruster WOD, way to go!
Brian getting full lockout on his Thruster.