Thursday Workout: Rope Climbs, Run, Barbell Work

image

STRENGTH/SKILL

Legless Rope Climb, start from sitting position and accumulate 5-10 reps within a 10 minute period (For example: can do a rep EMOM or every 2 minutes)

Notes: Sub rope pulls or ring rows for strength work, or scale to legless rope climb from standing position. If you are doing 31 Heroes WOD and are unable to do legless rope climbs, accumulate ~10 regular rope climbs with wrap technique

WOD

Level 1

3 Rounds for Time:

  • Run x 400m (or 500m Row)
  • Hang Power Clean (75/45) x 7
  • Shoulder to Overhead (75/45) x 5

Level 2

4 Rounds for Time:

  • Run x 400m (or 500m Row)
  • Hang Power Clean (135/95) x 7
  • Shoulder to Overhead (135/95) x 5

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. WE’RE TURNING 6!!  CrossFit Charlottesville’s Anniversary Party is at the end of this month!  Sunday, July 26!  See the Facebook Event for more info and to RSVP.  Park WOD in the morning at 10am!!

8 Comments on “Thursday Workout: Rope Climbs, Run, Barbell Work

  1. Practiced rope climbs
    13:42 (1 set at 85, r3 at 75; rowed 500m)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s