Reminder: Please be aware to wear leg protection for rope climbs. Pants, Shin Sleeves or tape will do the trick. Bring long socks or purchase your own CFS rope socks at the front desk. You can pay cash or put it on your account. Either way be protected!
Still having trouble clamping your feet to support your body weight while doing rope climbs? Check out this short instructional video as Coach Dedonno brings you through a nifty progression to practice the skill without taxing your grip strength as much
Skill
Rope Climbs
Partner WOD
7 Minutes of Rowing
6 Minutes of Wallballs
5 Minutes of Rope Climbs
4 Minutes of Burpees
3 Minutes of Ring Dips
2 Minutes of Kettlebell Lunges (2,1.5)
1 Minute of Kettlebell Swings
Level 3 – (1.5, 1.0)
Level 2 – (1.0, 0.75)
Level 1 – (0.75, 0.50)
Conditioning Class: WOD
10 Rounds
50m Sled Sprint (45/25#)
Work in teams of 3, or rest 2:1.
Conditioning Class: Cool Down
10 minutes mobilizing quads & hamstrings