WOD
11
Posted August 12, 2009 in WOD by Brendan Sonnichsen

Thursday, August 13, 2009

Modified rope climb

Modified rope climb

A. Snatch Deadlift 105% (of snatch) x 2 x 2

B. Advanced

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents (from seated!)

Time limit per round: 8:00
(i.e. if you exceed 8:00 on a round, finish the round, but don’t start the next one)

Intermediate

Five rounds for time of:
3 – 6 Strict Pull-ups (choose appropriate assistance…. or resistance)
1 Rope climb
60 second tuck sit between boxes (use the clock to keep track of time!)

Novice

Four rounds of:
5 Partner-assisted pullups
1 Modified rope climb
45 second tuck sit between boxes (use the clock to keep track of time!)

11 Comments to “Thursday, August 13, 2009”

  • Erika
    August 13, 2009 at 10:34 am

    Snatch Deadlift 2×2 @ 95#

    Totally pumped! Did the rope climb and made it all the way to the top for the first time ever!!

    Did a modified version of the intermediate. 4 rounds of 1 rope climb, 60 second tuck sit. 3X3 sets of partner assisted pullups. Thanks B, I think you did most of the work on those!!

  • Kimberly
    August 13, 2009 at 10:44 am

    Yay Erica, that’s awesome!

    How hard is the rope climb on the shoulders? I saw the WOD and got pumped to try it! My shoulders/biceps have felt fine after all the pull-up intense WODs so far :)

  • brendan
    August 13, 2009 at 11:19 am

    @Kimberly
    It depends. Different techniques get different results. Use your legs as much as possible and you should be okay.

  • BRad
    August 13, 2009 at 11:31 am

    @Erika
    You’re a warrior!! Congrats on scaling that rope!!

    I moded the advanced. 3 rounds of 21 L pullups and rope climb using feet (sorta…I really need to practice). Tough one!

  • Lisa
    August 13, 2009 at 11:35 am

    I’m a lil gutted to have missed this one, I haven’t had the chance to scale the ropes in a workout yet.

  • brendan
    August 13, 2009 at 1:26 pm

    @Lisa
    Saturday is a make-up day.

  • Erika
    August 13, 2009 at 2:53 pm

    @Kimberly
    Thanks Kim, if you use your legs more it shouldn’t hurt your shoulder. I found my arms were tired after but my shoulder was fine.

    @BRad
    Thanks Brad, the rope was a real nemesis of mine so it feels great to have accomplished that!

  • brendan
    August 13, 2009 at 3:32 pm

    2 Rounds Rx style 15:50

    Even though I “qualified” for that third round I decided against it. I think I had the “grit” to earn the right, but my body isn’t actually ready for it. Arms & lats are very fatigued. More rope-training is in my future!

  • Kimberly
    August 13, 2009 at 6:56 pm

    Rope climbs are my new favorite! I have a perma-smile and I’m bouncing around, guess I didn’t work hard enough :P Pink band too! And a new kind of deadlift…this was the best WOD ever! I guess I should graduate from the green band and start using the blue band for other WODs

  • cheryl
    August 14, 2009 at 6:13 pm

    i am so buggered after this workout .. feel like i can’t straighten out my arms at the elbows .. weird

  • brendan
    August 14, 2009 at 7:20 pm

    @cheryl
    Ice & fish oil pronto!

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