Monday, 02/28/11

For time:

50 double unders
Warning: Ropes can damage shoes
5 rope climbs (15')*
40 double unders
4 rope climbs
30 double unders
3 rope climbs
20 double unders
2 rope climbs
10 double unders
1 rope climb


Thanks to NJC for the pictures
* If you do not have access to a rope, to 4 towell pull-ups and 4 towell knees-to elbows per 15' rope climb.  To do these, hang the towell over a pull-up bar and then hold onto it like a rope.  Pull-up standard is to have your chin reach your fists.
Post time to comments

This is a great WOD to get better at climbing the rope.  If you are not great at it, that shouldNOT prevent you from coming.  Instead, that should be the reason you climb out of bed and roll in at 0530.

13 comments:

njc said...

I'm gonna bail on the morning crew so I'm fresh for my 10 minute swim test for Survival Swimming... but i'll make it up in the afternoon. Looks like fun !

jswobe said...

B&G -- need some help subbing for rope climbs. Sadly, no ropes (yet) at my Aberdeen gym...

JWM said...

7:59 as Rx'd

Small crew this morning. Missed you all who weren't there!

SG said...

12:38...inspiring effort JWM!

jswobe:
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls. (from the main site)

Adam said...

21:00
DUs were easy, rope climbs were not. Hands and forearms smoked.

@jswobe, I've seen several folks mention that towel pull-ups (I believe 6:1 or more) are about the only sub you can do for rope climbs.

JC said...

WOD (F) - I think I made it to the top of the rope 3 times. Total goat on the rope climb. I did walk away with a renewed motivation to improve my rope climbs.

Bonus: Discovered that I am taking an extra jump between double unders. I also add that to the list of exercises to improve.

njc said...

14:03 with single unders. One broken shoe to remember today's WOD.


Double unders are in the works.

sdc said...

10:20

My forearms were smoked on the rope climbs.

Kingsley said...

Changed the workout slightly b/c couldn't wait for rope time and didn't have a towel.

50 DUs
15 Pull-ups
15 KTEs
40 DUs
12 Pull-ups
12 KTEs
30 DUs
9 Pull-ups
9 KTEs
20 DUs
6 Pull-ups
6 KTEs
10 DUs
3 Pull-ups
3 KTEs

11:58.

Mac said...

Didn't have the time or facilities to do this one today, so did this instead:
50-40-30-20-10 DUs
25-20-15-10-5 KB Swings
6:21

Finished off with 1725 lbs of overhead squats.

Joe said...

10:01
SU and 4:1 towel pull ups

Dan said...

Scaled this one

50 DUs
20 Pull-ups
20 Leg Raises
40 DUs
16 Pull-ups
16 Leg Raises
30 DUs
12 Pull-ups
12 Leg Raises
20 DUs
8 Pull-ups
8 Leg Raises
10 DUs
4 Pull-ups
4 Leg Raises

11:21

jswobe said...

Towel pull-ups and K2Es would have been a better sub than what I did. Damn.

Next time, next time.

Thanks again, B&G!