Today we’ll challenge your grip and your fitness in general!
WOD: complete the following for time-
5 Rope Climbs
3 Hang Squat Cleans 115#/75#
4 Rope Climbs
6 Hang Squat Cleans 115#/75#
3 Rope Climbs
9 Hang Squat Cleans 115#/75#
2 Rope Climbs
12 Hang Squat Cleans 115#/75#
1 Rope Climb
15 Hang Squat Cleans 115#/75#
The rope climbs are Seated-to-Ceiling touch with no jump allowed. Complete 5,4,3,2,1 reps each.
The Hang Squat Cleans start with the barbell in the “hang position”, clean the bar into a full squat and stand fully for each rep of 3,6,9,12 & 15.
Score your time to complete!
3 comments
J.D. says:
March 19, 2012 at 3:29 pm (UTC -7 )
Fue dificil.
I modified to 3x rope lowers and only 95# on the cleans, and this still sucked. I finished in 14:05. I think Miguelito did the same workout and finished three seconds ahead of me.
For me, a lot of the problem is how sore I am from Karen on Thursday, Cindy on Saturday, and the 5k run yesterday. Between all of that, I felt like a broken man today. I almost think I should have taken the day off. We’ll see how I feel tomorrow…
PXTCody says:
March 19, 2012 at 3:50 pm (UTC -7 )
When you see what the workout is tomorrow you will want to take it off.
On the other hand, when you read the article I wrote for tomorrow, you may not want to take it “off”.
Details at 6!
J.D. says:
March 19, 2012 at 5:52 pm (UTC -7 )
Oh great. Angie?