WODs
 | Tue, Jan 6 2015 |  |
| EMOM-Front Squat Pause to BOX Jump to Back Squats | SkillWork - Legless Rope Climb | GRACE |
EMOM-Front Squat Pause to BOX Jump to Back Squats
(Weight)
12 Min EMOM
Even Min- 3 3-sec Pause Front squats @ 65% 1RM Backsquat
Odd Min- 5 Box Jumps 30/24
REST 5 minutes:
then; with the same weight,
12 min EMOM - 5 backsquats @ 65% 1RM Backsquat
| Duane | 150 Rx | | | Sarah | 85 Rx | FS-85# - BS 2x85,8x65,2x85 |
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SkillWork - Legless Rope Climb
(Reps)
Once you have mastered 5 unbroken wrapped rope climbs, begin Legless Rope Climb Progressions
10 minutes of skill work
Legless Rope Climb progressions
Scale 1 - L-Sit pullups (5-10 unbroken reps)
Scale 2 - L-Sit Rope Hang (30-60 seconds)
Scale 3 - L-Sit Rope hang knees to chest one leg at a time (30-60 seconds)
Scale 4 - L-Sit Rope pullups (5-10 unbroken reps)
Scale 5 - Legless Rope Climbs (3-5 down and ups)
Scale 6 - L-Sit Legless Rope Climbs (from sitting L-Sit to top and back down
Planned: Wed,May9,2018 Fri,Jan20,2017 Wed,May18,2016 Fri,Sep18,2015 Wed,Jul15,2015 Tue,Jan6,2015 Thu,Jun26,2014
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GRACE
(Time,  Named WODS)
WOD
30 Clean and Jerks (135#/95#)
Please post your time as MM:SS. Note any modifications in the ''Why not Rx'' section.
Planned: Sat,May27,2017 Mon,Apr4,2016 Sun,Oct25,2015 Sun,Jul26,2015 Tue,Jan6,2015 Fri,Jun13,2014 Fri,May31,2013 Mon,Dec31,2012
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