Monday 9/28/15

Bon voyage and best wishes to our athlete and coach Chrissy! You’ve been a wonderful part of our community and will be missed the next couple of years, but we look forward to your return!

Bodyweight Strength

2 Rounds through – rotate every 90 seconds (12 minutes total):

1) Muscle-Ups practice (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps)

2) Arch to Hollow Rolls x 10 reps

3) Ring Rows x 10 reps

4) Handstand walking practice OR 30-45 sec wall-facing handstand hold if you need more time to get comfortable upside down


3 Rounds for Time:

1 Rope Climb*
12 Toes to Bar
1 Rope Climb
12 DB Squat Cleans from floor (should feel heavy)

Record DB weight to comments

*Scale each rope climb to 2 Rope Get-Ups (floor to standing – use legs for assistance as needed)

Categories: WOD

Previous Post:


Next Post: