Wod Thursday 4/20/17

1. Warm-up

Coaches choice

2. Wod prep

Skill: Rope climbs and ring dips

Ring Dips

3. Wod

Dog Leg Right

For Time

10 Ring Dips
4 Rope Climbs
500 M Row
10 Ring Dips
3 Rope Climbs
400 M Row
10 Ring Dips
2 Rope Climbs
300 M Row
10 Ring Dips
1 Rope Climb
200 M Row

*Scale the reps of rope climbs if needed.

Option 2:

10 Ring Dips or bar dips
4 Rope Climbs
500 M Row
10 Ring Dips  or bar dips
3 Rope Climbs
400 M Row
10 Ring Dips or bar dips
2 Rope Climbs
300 M Row
10 Ring Dips or bar dips
1 Rope Climb
200 M Row

*Use bands for dips if needed.

Option 3:

10 box dips or push-ups
8 Rope Pulls
400 M Row
10 box dips or push-ups
6 Rope Pulls
300 M Row
10 box dips or push-ups
4 Rope Pulls
300 M Row
10 box dips or push-ups
2 Rope pulls
100 M Row

4. Post Wod

Lax Ball On Pecs for 2 minutes each.

Julia

Posted in WOD

11 thoughts on “Wod Thursday 4/20/17

  1. Yes, thanks John for “strongly suggesting” we do all of the rope climbs. Throw wall balls into this one and you have a short person’s dream workout.
    19:12 | red band on ring dips
    Nice job to everyone in the 5:30 for resisting the urge to steal Lynn’s rope 🙂

    Like

  2. Alternate WOD due to right arm grip issues
    10 PU’s/ 10GHD / 400M run with #50 SB
    10 PU’s/ 8GHD / 300M run with #50 SB
    10 PU’s/ 6GHD / 200M run with #50 SB
    10 PU’s/ 4GHD / 100M run with #50 SB
    13:51

    Like

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