Friday Workout: Rope Climbs, Wall Walks, Pull-ups, Burpees



Rope Climb Wrap Techniques


Level 1

5 Rounds for Time of:

  • Box Push-up x 8
  • Ring Row x 8
  • Burpee x 15

Level 2

5 Rounds for Time of:

  • Rope Climb x 3
  • Wall Walk x 4
  • Pull-up x 8
  • Burpee to 6″ Target x 15

Notes: Try to move at a consistent pace.  Scale wall walk reps if needed each round.


We Are Wrapping Up Our 10th Nutrition Challenge – Let’s Celebrate!!

At 5:00 PM on Sunday, November 9th we will host our end of the 8-week Nutrition Challenge at the gym. Anyone is welcome to come to the Paleo Potluck, even if you did not participate in the challenge! Bring snacks, appetizers, entrees, or desserts, as long as they emphasize good-quality real food (meat, fish, veggies, fruits, nuts, seeds, etc.) and skip out on the bad stuff (processed sugar, gluten, etc.). We will supply utensils, plates, bowls, and paper towels. Bring your own beverage. RSVP HERE!


We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

10 thoughts on “Friday Workout: Rope Climbs, Wall Walks, Pull-ups, Burpees

  1. 21:12: did 2 rope climbs, 3 wall walks, 4 pull ups, 15burpees per round
    (all of my weaknesses in one WOD….thanks Scott :P)

  2. 16:46 (a few No-Rep Burpees in there otherwise too many 10 second breaks)

  3. 14:22 (3 climbs for round 1, then 1 climb per round)

  4. 19:57 rx

  5. 20:55 Rx

    I really need to stop doing these long WODs on Saturday mornings with no food or water in my system…

  6. 17:20 (2 rope climbs per round – should have just sucked it up and done all 3)

  7. 21:11 (rope arm pull, ww, rr, burp)

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