Gymnastics on the Minute

  • June 19, 2015
  • By :
Brenton
Brenton

WOD Reminder: Please wear some form of leg protection during the rope climbs. Pants, long socks, shin guards or tape is a great way to prevent rope burn. Also, be aware that Oly Shoes are not allowed on the ropes as it ruins them. Lastly, use control and avoid jumping down on the descent. No sprained ankles!

Skill
Rope Climbs

Gymnastics
EMOM10
Odd- Pistols (6-10 reps)
Even- Ring Dips (6-10 reps)

WOD
At 0:00 Complete:
– 50/40 Calorie Row
– 20 Overhead Squats (95/65)
– 5 Rope Climbs
At 8:00 Complete
– 40/30 Calorie Row
– 15 Overhead squats
– 4 Rope Climbs
At 16:00 Complete
– 30/25 Calorie Row
– 10 Overhead Squats
– 3 Rope Climbs

Level 2- 40/30-30/25-20/15 Row, (75,55), 3-2-1 Rope Climbs or 10 ft climbs
Level 1- 30/25-25/20-20/15, (65, 35), Pull to Stands

7 Comments

  • Joel

    06/20/2015 @ 2:15 am

    WOD: 20:23
    30,20,20 cals
    65# for OHS 20,15,10
    5,4,3 rope climbs
    Brutal.

  • jason barrow

    06/20/2015 @ 1:03 am

    EMOM: 6 dips/round, struggled through pistols for the full min each/round
    WOD: 21:18 (Rx row, Rx OHS, Scaled the rope climbs down to 1 legless/round)

  • Alec

    06/19/2015 @ 3:29 pm

    EMOM: 10/10 with vest and various KBs

    WOD: 20:25 with about 2/3 legless rope climbs. That was sneakily tough!

  • Frawls

    06/19/2015 @ 12:54 pm

    EMOM: Pistols/Dips – 10/10
    WOD: 19:50 Front rack lunges with axle bar instead of OHS.
    Hatch Squat after with Alec.

  • Brian M. Maser

    06/19/2015 @ 12:50 pm

    Gymnasty: 8 pistols/6 dips (should have done more dips)
    WOD: 19:40 Rx

  • Marc Piccuirro

    06/19/2015 @ 11:46 am

    Pistols: 2 rounds w/orange bar, 3 w/green
    Dips: 10 per with 1pd KB
    WOD: 19 something

    Christina, I think left a weight belt on the floor, sorry!

    • Shameltoe

      06/19/2015 @ 2:08 pm

      THE ACCOUNTABILITY IS STRONG! I LOVE IT.

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