Rope Climb Skills – Cool Partner WOD

Aug 25th, 2015

Category: CrossFit

Rope Climb Skills – Cool Partner WOD

B Sull

B Sull

Reminder: Please be aware to wear leg protection for rope climbs. Pants, Shin Sleeves or tape will do the trick. Bring long socks or purchase your own CFS rope socks at the front desk. You can pay cash or put it on your account. Either way be protected!

Still having trouble clamping your feet to support your body weight while doing rope climbs? Check out this short instructional video as Coach Dedonno brings you through a nifty progression to practice the skill without taxing your grip strength as much

Skill
Rope Climbs

Partner WOD
7 Minutes of Rowing
6 Minutes of Wallballs
5 Minutes of Rope Climbs
4 Minutes of Burpees
3 Minutes of Ring Dips
2 Minutes of Kettlebell Lunges (2,1.5)
1 Minute of Kettlebell Swings

Level 3 – (1.5, 1.0)
Level 2 – (1.0, 0.75)
Level 1 – (0.75, 0.50)

Conditioning Class: WOD
10 Rounds
50m Sled Sprint (45/25#)
Work in teams of 3, or rest 2:1.

Conditioning Class: Cool Down
10 minutes mobilizing quads & hamstrings

DISCUSSION 17 Comments

  1. Ryan Gould 08/26/2015 at 8:01 pm

    WOD: 450 Rx with Barrow….throwdown with Trevor/Thomas, we got smoked on the dips
    Welcome Back Joel!

  2. Joel 08/26/2015 at 1:50 am

    343 with Peter
    First day back in 3 weeks (ankle).
    Survived the WOD and still have MUPs! Felling good.

  3. Trevor Crean 08/26/2015 at 1:16 am

    513 Rx w/ Thomas.
    Fueled by the throwdown against Barrow/Ryan.
    Love partner WODS!

  4. Trevor Crean 08/26/2015 at 1:16 am

    513 Rx w/ Thomas.
    Fueled by the throwdown against Barrow/Ryan.
    Love partner WODS!

  5. jason barrow 08/26/2015 at 1:06 am

    WOD: 450 Rx w/ Ryan
    Shout outs to Trev and Thomas for winning tonight’s 7PM faux-down.

  6. Jason 08/25/2015 at 2:47 pm

    481 w/Shane L4 (1.75p)

  7. Eric M Bachman 08/25/2015 at 2:07 pm

    That was terrible. I am going to have nightmares.

    I can’t wait to try it again.

  8. Morgan 08/25/2015 at 1:24 pm

    WOD: 496 Rx with Kailtlyn.
    post wod bench 125x3x5
    hand stand hold practice – not getting any better at these 🙁

  9. melstec 08/25/2015 at 1:10 pm

    Wod: 511 with Ben. Rx weights, but I used a purple band on ring dips.

  10. Frawls 08/25/2015 at 1:00 pm

    WOD: 489 Rx with Shreddy.

  11. Nick Alonso 08/25/2015 at 12:41 pm

    WOD: 459 with Justin.
    Great job Kurt, Aaron, and Marc. MUPs, LRC, and 30# WBs is an insane scale option.

  12. Marc Piccuirro 08/25/2015 at 11:40 am

    368 or something like that with Kurt and Aaron. Adv
    30lb WB
    legless rope climbs
    Muscle ups
    2pd

    • Kurt Brumme 08/25/2015 at 12:41 pm

      I thought it was 386, but I also think I blacked out on the burpees. ADV-ish with 30# WB, regular rope climbs, strict dips and Russian swings (shoulder)