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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.
on

13 comments:

  1. njcFebruary 27, 2011 at 7:49 PM

    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 !

    ReplyDelete
  2. jswobeFebruary 27, 2011 at 9:17 PM

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

    ReplyDelete
  3. JWMFebruary 28, 2011 at 7:07 AM

    7:59 as Rx'd

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

    ReplyDelete
  4. LTC GrecoFebruary 28, 2011 at 7:23 AM

    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)

    ReplyDelete
  5. AdamFebruary 28, 2011 at 7:25 AM

    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.

    ReplyDelete
  6. JCFebruary 28, 2011 at 7:28 AM

    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.

    ReplyDelete
  7. njcFebruary 28, 2011 at 3:56 PM

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


    Double unders are in the works.

    ReplyDelete
  8. sdcFebruary 28, 2011 at 5:29 PM

    10:20

    My forearms were smoked on the rope climbs.

    ReplyDelete
  9. KingsleyFebruary 28, 2011 at 8:23 PM

    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.

    ReplyDelete
  10. AnonymousFebruary 28, 2011 at 9:37 PM

    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.

    ReplyDelete
  11. JoeMarch 1, 2011 at 1:13 AM

    10:01
    SU and 4:1 towel pull ups

    ReplyDelete
  12. DanMarch 1, 2011 at 2:07 AM

    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

    ReplyDelete
  13. jswobeMarch 1, 2011 at 9:43 AM

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

    Next time, next time.

    Thanks again, B&G!

    ReplyDelete