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Competitive Fitness 09.13.14

12
Sep

Competitive Fitness 09.13.14

Prep Work
Team stretch

Workout of the Day
A.
For max reps/distance/time:
4 Minutes of Legless Rope Climbs (15′)
(if you don’t have legless, perform climbs with legs)
Rest 2 minutes
3 Minutes to establish max distance Handstand Walk
Rest 2 minutes
2 Minutes to establish max effort L-Sit Hold

B.
For time:
Row 2000 Meters
30 Burpees Over the Concept 2
(two-foot jump, two-foot land)
30 Hang Squat Cleans (185/125 lbs)
30 Walking Lunges (185/125 lbs)

C.
Rest…enjoy the weekend and we’ll start a transition week on Monday.

Cool Down
Mobility
Post results

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4 Responses

  1. Tina

    A) I did it….still can quite reach the top for that leg less rope climb

    B) 27:30…I used 125 and probably took too many breaks. I did sets of 3 on the cleans.

  2. gogo

    A.
    For max reps/distance/time: 4 Minutes of Legless Rope Climbs (15′)
    = made it a couple feet on a few attempts
    = remember to keep one arm straight, one arm bent when kipping

    3 Minutes to establish max distance Handstand Walk
    = practiced kicking up without the wall with judith catching my legs

    2 Minutes to establish max effort L-Sit Hold
    = alternated one-legged only, hanging from bar
    = remember to externally rotate hip (point toe out)
    = exercises: sit on butt, lean back, pointed toe straight-leg lifts, progress to upright back and legs apart

    B.
    For time:
    Row 2000 Meters = 8:23
    30 Burpees Over the Concept 2 = done over the bar to make room on the rowers
    30 Hang Squat Cleans (185/125 lbs) = Rx’d
    30 Walking Lunges (185/125 lbs) = Rx’d, back rack
    = 27:04

  3. Heather D

    I couldn’t quite make it to the top on the leg less rope climbs but got about 1/4 -1/2 way up x 4 attempts.

    My max was about 3 steps on my hands in the handstand walk. But this is an improvement.

    The straight leg hold on the rings I could only make it about 15 seconds or so.

    The WOD took me 22 mins and some change with 70 lbs on the bar. Good one. My legs are tired!

  4. Cash

    Legless rope climbs: completed 2 good ones, other 2 “no rep” at the too for touching legs together while I reached to touch the top:(
    Handstand walk is getting better: max distance only about 10ft though 🙁
    Paralette l sits 30 sec for 3 rds

    Wod took me 20min with 85lbs on the bar: impaced the 2k row, finished in 9:28
    Burpees over rower were fine, hang cleans 4 reps at a time, was challenging and B helped me with technique, lunges were challenging but legs felt pretty strong. 3 sets of 10, front rack position felt better than back rack

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