WOD Blog
 | Mon, Aug 23 2021 |  |
| NEW CYCLE | Mon Aug 23 2021 Legless Rope Climbs | Master of None | Mon Aug 23 2021 200m runs | PowerAbs Day 1 |
NEW CYCLE
(No Results Tracked)
NEW CYCLES!
The first competitive cycle of the 2022 season starts today August 23rd. We're breaking up the new year into four 13-week cycles called Base, Build, Burn, and Beast. Each cycle will have a different focus that contributes to a well-rounded training regimen designed to help you succeed in all aspects of fitness. Our first cycle, Base, is all about laying the foundation for the rest of the year. We'll focus on strict gymnastics, slow strength, olympic lifting technique, and aerobic base. Let's do this!
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Mon Aug 23 2021 Legless Rope Climbs
(Reps)
On your own during warmup:
Legless Rope Climbs
AMRAP 3:
Max Legless Rope Climbs
Stimulus
- Over the next 12 weeks, we'll be working toward improving our strict pulling strength. Legless rope climbs are a valuable skill to have as the upper body strength demand is much higher than many of our other movements. If we can build up our capacity in this movement, we'll see our stamina increase in our other movements such as pull-ups, muscle-ups, and toes to bar.
- If you cannot complete a legless rope climb just yet, let's begin our journey by climbing to a lower target such as 10, 8, or 6ft. Over the coming weeks, we'll climb to that same target and work toward building up enough stamina and confidence to make it all the way up the rope.
- We do not want to sub these for regular rope climbs as these do not accomplish the stimulus we are after. Check the substitutions for other options if you are limited on equipment or would like another option. Whatever you choose to do today will be the same movement we want to complete in the progression you'll see in the coming weeks.
- Only fully completed legelss rope climbs to the target you choose will count.
- Score: Reps
| Tyson | 6 Rx | | | Blake S | 5 Rx | | | Kevin M | 4 Rx | | | Daniel St | 4 Rx | | | Clint | 4 Rx | | | Payton | 4 Rx | | | Micah | 4 Rx | | | Tucker | 3 Rx | | | Kevin T | 2 Rx | | | Steve L | 2 Rx | | | Caleb Mo | 3/4 x 3 | legless rope climb | | Scott Ande | 22 | pullups | | Rohit | 19 | pullups | | Matthew M | 13 | pullups | | Lok | 12 | pullups | | Mark E | 5 | pullups | | Lori | 1/2 | legless rope climb |
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Master of None
(Time)
'Master of None'
For Time:
60/45 Calorie Row or bike or 800m run
30 Chest to Bar Pull-ups
30 Deadlifts 155 / 105 lb RX+ 225/155
15 Bar-Facing Burpees
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Mon Aug 23 2021 200m runs
(Check In)
Run:
4 Sets:
200 Meters at Fast Pace
200 Meters Recovery Jog
No Additional Rest Between Reps or Sets
Stimulus
- A continuous running piece that will help train our bodies to clear lactic acid through movement (vs. rest).
- We want to make the 'fast' 200's pretty uncomfortable. We can run as slow as we'd like to during the recovery jogs in order to maintain our 'fast' 200 splits.
- The 200 recoveries can be slow but we are not looking to walk here.
- Have some paces in mind before starting. For example, :40s per fast 200 and about 1:00-1:10 per recovery.
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PowerAbs Day 1
(Check In)
See video https://www.youtube.com/watch?v=CJeKMMKrVSw&feature=youtu.be
2 Rounds for each level
Level 1
:30 on / :30 off
- Mountain Climbers
- Hollow Hold
- Plank Hold
- Superman’s
- Bent Knee Windshield Wipers
Level 2
:40 on / :20 off
- Mountain Climbers
- Hollow Hold
- Plank Walk Ups
- Superman’s
- Windshield Wipers
Planned: Tue,Aug31,2021 Mon,Aug23,2021 Mon,Aug16,2021 Mon,Aug9,2021 Mon,Aug2,2021 Wed,Oct28,2020 Thu,Oct22,2020 Fri,Oct16,2020 Mon,Oct5,2020
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