WODs
 | Tue, Mar 31 2015 |  |
| 10 rounds DLs/PUs | SkillWork - Wrapped Leg Rope Climb |
10 rounds DLs/PUs
(Weight)
10 rounds:
3 Deadlifts (80% 1RM)
10 Strict Pushups
--not for time, focus on form--
**Scale PUs with bands under chest across squat rack as needed. No knee pushups or worm pushups.**
Score is Deadlift Weight
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SkillWork - Wrapped Leg Rope Climb
(Reps)
10 minutes of skill work
Wrapped-Leg Rope Climb Progressions
Scale 1 - Ring Rows (progress from flat feet, heels, box, elevated box (10 reps unbroken)
Scale 2 - Rope Walkups (progress from flat feet, heels, box, elevated box (10 reps unbroken)
Scale 3 - L-Sit pullup hang (30 seconds)
Scale 4 - L-Sit Pullup hang alternating knees to chest (30 seconds)
Wrapped Leg Rope Climb Steps
1- Grab the rope at the highest point you can reach with a firm grip
2 - Wrap the Rope (Lift knee high & place outside the rope w/ ankle inside the rope)
3 - Wrap the non raised foot under the rope & on top of wrapped foot, pinching the rope on top of the foot and lean back
4 - you should be hanging suspended, with arms extended & broken hips
5 - Extend Hips to rope, pull towards the rope & stand tall, reach up & grab rope as high as possible
6 - Release pinched rope, pull knees to chest & repeat Steps 2-4 to the top
Once you have mastered 5 unbroken wrapped rope climbs, begin Legless Progressions
Planned: Thu,Aug17,2017 Fri,Jan20,2017 Sun,Jun21,2015 Tue,Mar31,2015 Thu,Jun26,2014
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