Thursday Workout: Rope Climbs, Run, Barbell Work

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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 thoughts on “Thursday Workout: Rope Climbs, Run, Barbell Work

  1. WOD: 12:30 @95

  2. 5 wrapped climbs
    13:10 @ 65#

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

  4. Legless- 6
    WOD- 12:18 w/ 75#

  5. 13:39 @ 115#

  6. 12:12 @75#

  7. a few legless and one with the vest
    11:16

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