Tomorrow's scale for Rope Climb Level of difficulty Scaling 1. knots rope 2. 2 lay down stand up w/an additional 10sec hang from rope with feet off the floor 3. 10 jumping rope pull ups
15:37 115# power snatch. Rx rope climbs Hardest WOD for me thus far. Burned the biceps and lungs. Erica you are a machine for smashing that WOD twice today.
55# and climbed regular rope....thought I was going to fall to my death on the last 2 but I made it up....weight was perfect...was disappointed I didnt Rx but I would not have finished under the cap....
13:10..... lower back was tweaked so only 60# into some sort of ugly half squat... smaller knotted rope. first time I've climbed a rope since elementary school I think. good times.
Awesome job tonight everyone. Looked like a tough wod. 5pm group terrific job snatching tonight!
Day 3 in a row for me. Much needed rest tomorrow. See everyone at the 5:30pm class.
1. Back Squat 1-10-1-20-1-30 355,285,345,250,345,215 Work up to a (1) heavy single. The next set is a (10) ten rep max. The next set is repeating the (1) heavy single. Then 20 and so on. There are no extra sets in between the working sets. You can rest as needed between sets.
40# squat snatch (lost my footing twice). Need to remember to set my back.
2 rope laydown with 5 sec hold on rope and 5 second hold on bar. At round 5, I went to 3 rope laydown. Grip was shot. Thanks to Chris N. for pushing me to finish under the cap!
This was the worst workout ever for me. Tanya chased me down and made me complete the last rope climb again because it was technically no rep! lol. Morning: 50# knots 20 min (wasted probably 4 of those sitting on the rope with Tanya yelling at me lol) Evening: 41# knots 14:16
I know I complain that Tanya pushed me but I'm so glad she did! Thanks girl :)
26 comments:
Tomorrow's scale for Rope Climb
Level of difficulty Scaling
1. knots rope
2. 2 lay down stand up w/an additional 10sec hang from rope with feet off the floor
3. 10 jumping rope pull ups
120 pistols from monday night's penalty. check!
14:29 rx this morning. Rope climbs were awful!
This was awful. Watch out for rope burns on the forearms.
I think:
16:05
knot rope
35 lb
12:57
Knot rope w/ close knots
80#
15:38, 95# power snatch rx rope climbs. Rope climbs were tough.
13:34 41# 5 rope pull-ups & 5 sec holds.
Enjoyed the warmup; getting in the habit of resetting in the hang instead of on the ground.
15:40 65 pounds
95 pounds max power snatch squat snatch complex
13:14 - 115#, 2 lay down stand ups with 10 sec pull up hold.
My grip was crushed about half way through, and it also did a number on the lungs.
Good Ole Fashion Rest Day!
15:10
45#, climbed half-way up reg rope (all the way up the first rd yay!)
squat snatches very tough for me!
15:17, 35#
2 lay down get up, 5 sec rope hold, 5 sec bar hold
Rounds 2 and 1 had to do 3 LDGU because my grip was shot and couldn't hold even 5 seconds.
Squat snatches are super tough for me, so I am pretty pleased with the time.
15:37 115# power snatch. Rx rope climbs
Hardest WOD for me thus far. Burned the biceps and lungs.
Erica you are a machine for smashing that WOD twice today.
16:00
10-3
35#
LDSU
55# and climbed regular rope....thought I was going to fall to my death on the last 2 but I made it up....weight was perfect...was disappointed I didnt Rx but I would not have finished under the cap....
13:57 Rx tonight.
Same as Melissa, thought I was going to fall from the too, but didn't really care at that poor cause then at least it would have been over faster..
Wow, autocorrect....*fall from the top...not care at that point.
13:10..... lower back was tweaked so only 60# into some sort of ugly half squat... smaller knotted rope. first time I've climbed a rope since elementary school I think. good times.
Awesome job tonight everyone. Looked like a tough wod. 5pm group terrific job snatching tonight!
Day 3 in a row for me. Much needed rest tomorrow. See everyone at the 5:30pm class.
1. Back Squat
1-10-1-20-1-30
355,285,345,250,345,215
Work up to a (1) heavy single. The next set is a (10) ten rep max. The next set is repeating the (1) heavy single. Then 20 and so on. There are no extra sets in between the working sets. You can rest as needed between sets.
14:47
Rx Rope Climb
60 lb Squat Snatch
Gotta work on my rope form, I'm all with my right arm.
Finished just over the time cap 95#
My back tightened up during the squat snatches
Finished just over 20 minutes 35# squat snatch
5 rope climbs with knots and 5 scaled to 2 lay down get up with 10 sec hold
11:43 scaled 35# power snatch/ scaled knotted rope
40# squat snatch (lost my footing twice). Need to remember to set my back.
2 rope laydown with 5 sec hold on rope and 5 second hold on bar. At round 5, I went to 3 rope laydown. Grip was shot. Thanks to Chris N. for pushing me to finish under the cap!
14:50 80# need to focus on technique to keep active shoulders on the squat snatch
This was the worst workout ever for me. Tanya chased me down and made me complete the last rope climb again because it was technically no rep! lol.
Morning: 50# knots 20 min (wasted probably 4 of those sitting on the rope with Tanya yelling at me lol)
Evening: 41# knots 14:16
I know I complain that Tanya pushed me but I'm so glad she did! Thanks girl :)
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