WOD Blog
 | Mon, Oct 4 2021 |  |
| Mon Oct 4 2021 Legless Rope Climbs Retest | Mon Oct 4 2021 Back Squats Deload | Francine | Accessory Work |
Mon Oct 4 2021 Legless Rope Climbs Retest
(Time)
During Warmup
Legless Rope Climbs
[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]
1-3 Reps: 3 Reps For Time
4-6 Reps: 5 Reps For Time
7+ Reps: 7 Reps For Time
Stimulus
- Doing a bit of a check up here to see where we are at.
- These are your traditional legless rope climbs like we see in competition. Legs should not touch the rope until you touch the top of the rope with one hand. You can use your legs on the way down.
- You do not need to start from sitting.
- If you reduced the weight off the rope or modified in any way week 1, let's perform these reps the same way today.
- Score: Time
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Francine
(Time)
'Francine'
10 Rounds For Time:
3 Thrusters 135/95 55+ 95/65lb
3 Bar Muscle-ups 55+ 3 C2B
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Accessory Work
(Check In)
Run Bike or Row
4:00 at Moderate Pace
3:00 at Moderate/Fast Pace
1:50 at Easy Pace
:10s Sprint at Max Effort
3:00 Recovery
THEN
3 Sets:
10 Seconds Sprint
1:50 Seconds Recovery
THEN
1:00 Slow Recovery
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