9.26.16 “Clymber”

September 25, 2016

ANNOUNCEMENT:
We will be tackling the week 3 Lurong Challenge WOD tomorrow!!! Good luck and keep staying clean on all your meals. No more cheats this week!!!

Don't forget to wear your tall socks or rope climb sleeves to prevent rope burns!!!

Don’t forget to wear your tall socks or rope climb sleeves to prevent rope burns!!!

FITNESS & LIFESTYLE

SKill
Rope Climb Practice

Clymber
1000m Row
Then
3 Rounds
3 Rope Climbs
10 Power Snatches (115,70)
30 Double Unders

Substitute for 3 rope climbs is 9 strict pullups

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

STRENGTH/CORE
4x 8-12 Pendlay rows

ENDURANCE
Long Interval (Mon, Tue or Wed)
Choose ONE of the following sports:
Row 3x 1500m
or
Run 3x 1200m
or
Airdyne 3x 150 Calories
Rest 3 Minutes between Rounds

OLY
Every 2 minutes for 14 minutes
2 Snatch Pulls + 1 Power Snatch
–work up to a max–

 

PERFORMANCE & SPORT

A. WARM UP
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
**sub strict chest 2 ring pullups or use “the ring thing”**

B. OLY
Every 2 minutes for 14 minutes
2 Snatch Pulls + 1 Power Snatch
–work up to a max–

C. METCON
“Clymber +”
1000m Row
Then
3 Rounds
3 Rope Climbs
10 Power Snatches (135,95)
50 Double Unders

D. STRENGTH
4×8-12 Pendlay Rows

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