WOD Blog
 | Mon, Oct 25 2021 |  |
| Mon Oct 25 2021 Legless Rope Climb | Gainsgiving 20 rep max Back Squat | Indy 500 |
Mon Oct 25 2021 Legless Rope Climb
(Reps)
[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]
1-3 Reps: Accumulate 3 Reps
4-6 Reps: Accumulate 5 Reps
7+ Reps: Accumulate 7 Reps
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Gainsgiving 20 rep max Back Squat
(Weight)
1 x 20 reps max set
Should be approximately 60% of 1RM Back Squat. Try to go heavier than last week
| Adam H | 245 Rx | | | Clint | 235 Rx | | | Kevin M | 185 Rx | | | Payton | 185 Rx | | | Micah | 185 Rx | | | Tyson | 185 Rx | | | Lok | 165 Rx | | | Lori | 165 Rx | | | Caleb Mo | 155 Rx | | | Bailey | 145 Rx | | | Scott Ande | 135 Rx | | | Tucker | 135 Rx | | | Mark E | 125 Rx | | | Kevin T | 125 Rx | | | Kelila | 115 Rx | | | Lisa M | 85 Rx | |
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Indy 500
(Rounds)
AMRAP 20:
5 Strict Pull-ups
10 Alt single DB Snatches 50/35 35/20
15 Lateral Dumbbell Burpees
THE BIG TAKEAWAYS
1. Break early on the strict pull-ups. We do not want to go to failure here.
2. Drive through the legs on the heavier dumbbell snatches. Steady singles will work well here.
3. Smooth pace on the burpees.
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