Wod Sunday 1/15/17

1. Warm-up

Coaches choice

2. WOD Prep

Legless Rope Climbs

 3. WOD

“Suicide Squeeze”

15 minute cap

3 Rounds for time

1 Legless Rope Climb
20 Box Jumps (24, 20)
30 Burpees

Option 1:

3 Rounds for time

5 rope knees to chest
10 Box Jumps (20, 16)
15 Burpees

Option 2:

3 Rounds time

1 regular rope climbs
20 Box Jumps (24, 20)
30 Burpees

*Scale to a 12′ rope if needed.

Here are a few tips to perfect your rope climb:
  1. Use your feet and legs as much as possible! …
  2. Take the extra time to get a good “lock” with your feet and legs. …
  3. Get as much distance with each pull as possible. …
  4. Don’t just slide down the rope after you get to the top. …
  5. Lastly, wear pants or tall socks!

4. Post wod group cash out:

Teams of 3 120/90 calories on the bike for time.

10 Wall Slides for Quality

Posted in WOD

5 thoughts on “Wod Sunday 1/15/17

  1. 14:43 (just made the cap!)/ regular rope climbs WITH feet

    Those burpees were deceivingly difficult! I ended up breaking them up into sets of 5… and you know it’s tough when the rope climbs are my rest! But it was fun – thanks CJ!


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