Today’s hero workout was programmed back in early January. We have done a number of rope climb workouts so far in 2017… So today’s retest should provide an opportunity to set a personal record – as you probably have increased your skill and strength cleaning up to the ceiling. Look up your details from the 11th of January and replicate this session as closely as possible. If you scaled the rope climbs – then use the same method as before… most likely ground-to-standing. Some of you began the rope climbs from a standing position and others added another level of difficulty by starting from a seated position. Repeat what you did before. One thing that is good to work on -I is using the most efficient leg wrap that you can. The full wrap is slow but very effective in resting. The major downside of the full leg wrap is the possibility of rope burn, especially on the way down. Using the J hook, getting in and out of the break is quick – and there is also less of a risk of rope burn when lowering.
If you are attending the open training hour at 5 PM today, notice there is a “to do list” on one of the chalkboards. Consider doing one of those activities during your open gym training time. It doesn’t necessarily have to be the only thing you do. you’ll notice that the activities on this list come from the white personal record board!
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete as many round as possible in 20 minutes of:
12 ft rope climb, 1 rep (Rx begins seated on floor and returns to seated)
200m run (or 250m row or 0.2m bike)
Post total round and remaining reps to chalkboard/journals and PR board
Compare to January 11 2017
Thursday 5pm Open Training Hour