WODs
 | Fri, Jan 20 2017 |  |
 | Fri, Dec 15, 2017 at 7:00pm CrossFit Paulding Holiday Dinner |
| Thu, Dec 20, 2018 at 7:30pm Pizza and Beer Event @ Mellow Mushroom Hiram |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (285 days ago) |
| SkillWork - Wrapped Leg Rope Climb | SkillWork - Legless Rope Climb | 20170120 MetCon |
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 |
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