Clamp that Rope

Mar 21st, 2012

Category: CrossFit

Clamp that Rope

Coach Berretta and I will be laying down some mats today after the noon class if anyone wants to come by and lend a hand.

Skill
Rope Climbs

WOD
5 Rounds
400m run
10 Toes to Bar
10 Front squats (135,95)
10 Burpees
1 rope climb

L2- 4 rounds (95/65);  rope climb optional
L1- 3 rounds (80/35); rope climb optional

DISCUSSION 0 Comments

  1. Joe B 03/22/2012 at 12:10 pm

    Fun WOD! 4 rounds plus 6 knees to elbows, 30 minutes.

  2. Mike jones 03/21/2012 at 5:38 pm

    29:37ish 4rounds + ropeclimbs….ouch

  3. Joe 03/21/2012 at 5:30 pm

    28:50 w/185# deadlifts instead of front squats (squats are still feeling sketchy after Murph)

    Thanks, Goose, for the rope climb epiphany.

  4. Arik124 03/21/2012 at 2:24 pm

    4 Rounds @ 115 w/ Rope Climbs in 28:14

  5. Duff 03/21/2012 at 11:46 am

    Killer wod today. 26:45 rx. If 12.5 rewards audible groans due to soreness, I’m gonna crush it.

  6. Dgee 03/21/2012 at 11:22 am

    are the front squats from the rack or from the floor?