Skill:
Rope Climbs

WOD:
1000m Row
Then:
10-1 Pull Ups
1-10 Push Ups
Then:
1000m Row

We are going to work on our rope climbs again today! We will talk about good strong footholds as you ascend and well as ways to improve your grip.

After that, we are going to go long and hard. We’ll start with a 1000m row. Larger classes will partner up and stagger start by 5 minutes. Faster rower should go first.

Get that row done and then you are going to take on some pull ups and push ups. Every round you will do 11 reps. 10-1 and 1-10.

Work on good form for both of the movements. Scale accordingly – challenge yourself in a way you can still have good form and function while you work on getting stronger.

When you are done with the pull ups and push ups, you will finish up with another 1000m row.

WordPress Lightbox