Wednesday Workout: Rope Climbs and Sprints

Mobility

Squat Mobility for 5 minutes — Trainer’s Choice

Strength

Rope Climb x 5 attempts; rest 90 sec btwn sets

WOD

5 rounds, once every 4 minutes:

  • Double-KB Goblet Squat (53/35# each hand) x 10
  • Sprint 200 m

During rest, perform one Turkish Get-Up (53/35#) per arm.

Notes

  • Options for progressing the rope climbs include legless and L-sit.
  • Record the time for each round.

25 thoughts on “Wednesday Workout: Rope Climbs and Sprints

  1. That baby looks like me.

  2. I posted this on the FB site but for all of you 20th century types that shun the Facebook, here is what is going down on Friday.
    Friday at 2pm Team Walden will be trekking out to Orange, Va for the first ever X-treme birthday WOD to celebrate Eric’s birthday. X-treme buy in is a skydive from 13,500 feet. Then there is a 30 second transition out of the skydiving gear and to the pullup station once the last jumper lands. Hopefully i will land Eric close or it could be a crummy tranisiton. Then for time : 38 pullups because he is 38, 400m run to the hangar, 9 deadlifts at 245 lbs, 14 clean and jerk at 155 lbs and 74 snatches at 65 lbs (9/14/74 Eric’s birthday) and finish it off with 97 pushups which is what you get when you add 9+14+74. Come out and support the X-treme Birthday suckfest at Skydive Orange. 2 pm Friday.

  3. My hands are still not 100%, so no rope climbs
    Instead, 1RM Deadlift! 257# (4# PR)
    WOD: 1:18, 1:26, 1:31, 1:34, 1:49 @ 45# KB (35# TGU)
    KBs slipped on the last rep of round 5 so I needed to clean them again before finishing

  4. 13 strong rope climbers at 6am! great job everyone!

  5. Ropes: 2 w/out legs, 3 in L-ish formation
    WOD: 1:09, 1:11, 1:13, 1:11, 1:08 rx

  6. Hi cville friends! I miss everyone!!
    So, my teammate and I can’t participate in the DC Team Superfit (https://www.facebook.com/events/265222223552901/) on Sept 29/30 and were hoping that we could find another female-female team to take our spot! We signed up for the rx division (so you’d have to do that too) but got the early-bird registration price of $181 (per team). It is going to be a great event and we’re bummed to be missing it, but hoping that another team can take advantage of our spot! Please let me know if you are interested. Email is probably easiest: jenny.prey (at) gmail (dot) com
    Hope everyone is doing well!!!
    <3

    1. miss you, too, Jenny

  7. five short arm-only rope climbs, made it a little more than halfway before needing legs
    WOD: 1:04, 1:05, 1:09 @20lb KB, had to leave after three.

  8. Rope climbs: 3+ arms only and 1 using legs (on short rope). Climbed to the top of the long rope using my legs. (Haven’t done that in a long time-maybe 40+ years!)
    WOD: 1:24, 1:22, 1:19, 1:17, 1:14 using 2 20# db

    1. Great Job, Al!!!!

  9. 1:08, 1:08, 1:06, 1:05, 1:03

  10. Rope climbs: 4 legs up in a straddle, 1 wrapping technique
    WOD: 1:02,1:03,1:04,1:11,1:12 rx

  11. Rope Climbs: 5 legless climbs to just under the knot
    WOD: 1:05, 1:06, 1:07, 1:09, 1:06 (26# KBs for goblet squat, 20# TGU)

  12. Rc: 3 L sits, 1 climb to roof
    Wod: 56, 56, 57, 58, 52 rx (45# TGUs)

  13. rope climbs: mix… can only get about 3-4 pulls in a L-sit.
    WOD: 1:01, 1:00, 1:03, 1:04, 1:03 (53# GS out of kb, sand bag get ups)

  14. RC: 1/4 way no legs, rest of way leg wrap x 5
    WOD: 1:08, 1:18, 1:36, 1:33, 1:33 ( 45# GS’s, TGU’s 25#)
    Pukie almost made an appearance after round 5 today!

  15. …and I’m back!
    Rope Climbs: worked on pulling attemps
    WOD: 1:40, 1:48, 1:52, 1:50, 1:45 (15#kb, 10#TGU)
    not pretty but it’s only day one!

  16. Rope: No Legs x 5
    WOD: 1:05, 1:07, 1:02, 1:05, 1:21 (35# KBs)

  17. RC: 6 w/ leg wrap.
    WOD: 1:13, 1:15, 1:16, 1:15, 1:14 (25# KBs)

  18. RC: 5 climbs, last one to the top of the big rope! woo! worked on different wraps
    WOD: 1:04, 1:10, 1:11, 1:13, 1:12 @45# kb for squats and TGUs

  19. RC: L-sit
    WOD: 0:52, 0:52, 0:52, 0:56, 1:00 Rx

  20. Rope climbs: 3 L-sit climbs to the ceiling
    WOD: 3 rounds with 53# bells (1:10, 1:11, 1:09)

  21. Rope climbs: yes.
    WOD: 1:08, 1:10, 1:08, 1:07. Squats with 15#KBs, TGU 20#.

  22. Rope climbs in L-sit or just with hands.

    WOD: 1:05, 1:05, 1:05, 1:02 (got you Tate), and 1:12 because I started the round a minute late and had no one to chase.

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