Gymnastics on the Minute

Jun 19th, 2015

Category: CrossFit

Gymnastics on the Minute

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

DISCUSSION 7 Comments

  1. Joel 06/20/2015 at 2:15 am

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

  2. jason barrow 06/20/2015 at 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)

  3. Alec 06/19/2015 at 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!

  4. Frawls 06/19/2015 at 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.

  5. Brian M. Maser 06/19/2015 at 12:50 pm

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

  6. Marc Piccuirro 06/19/2015 at 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!