WODs
 | Wed, May 9 2018 |  |
| 20180509 MetCon | SkillWork - Legless Rope Climb |
20180509 MetCon
(Rounds)
25 Minute AMRAP:
50 SitUps
40 Double Unders
30 Air Squats
20 Pushups
10 Tire Flips
| Sarah | 4+90 Rx | not enough tires so I did stone over shoulders |
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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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