WOD WOD, November 17, 2023

Today we hit some rare skill work in the form of rope climbs! A lot like the RMU, this may be something you wonder about in regards to its significance in our fitness journey, but it has many. Grip strength, stamina, accuracy, coordination, patience are all developed with a skill like the rope climb. Attack the time for skills with focus and scale the movement in the conditioning to meet your ability wear it is. Go heavy on the front squat triple today and select a weight for the metcon that challenges you for the sets of 10, but should be able to be 10 unbroken reps for 3-4 of the rounds for certain.

Warm Up

3:00 Bike or Row

_______

10 Wrist rotations out + 10 In

:20 Wrist stretch extension (kneeling + fingers toward knee’s + palms down)

:20 Wrist stretch flexion (kneeling + fingers facing each other + palms up)

2 rounds

_______

6 Ground to overhead (no weight, just hands)

6 Scorpion stretch (3 each side)

6 Wall Squat (facing wall)

:10 Supinate deadhang from rig

4 rounds for quality

Skills:

10:00 of rope climb practice and refinement.

• Pinch (https://www.youtube.com/shorts/nQ01taiuuKU)
• Leg wrap (https://www.youtube.com/watch?v=zBoTgBpkn7o)
• Hand position
• Timing: Pinch, stand, move hands up, hold, repeat. Help members understand this isn’t a movement that should involve pulling our body weight up with our arms once we really master and understand utilization of the legs and pinch.

RXConditioning:

7 Rounds for time.

10 Front Squat at (Men: Body weight /Women: 80% BW)

3 Rope Climb (15ft.)

Intermediate:

7 Rounds for time.

10 Front Squat at (Men: 75% BW/ 55% BW)

3 Rope Climb (8-12ft.) or 1 RX height at 15ft.

Baseline:

7 Rounds for time.

10 Front Squat at (a load that allows for 10 unbroken reps each round)

6 Seated to standing from box or from floor (Modified Rope Climb)

Cool Down:

GHD Hip extension 3×10 (add weight if possible)

+

Lateral Side Bend 3×10 each side (DB or KB in opposite hand)

Rest as needed.