On Saturday at 9am I will do a quick rope climb clinic before the WOD. Depending on attendance, ampoule we may use the ropes in the WOD. If you are looking forward to learning to climb a rope, diagnosis come on by. I have a few caveats. Rope climbs can shred shoes, not to mention your legs.
Lightweight shoes, especially Inov-8’s, can get destroyed on rope climbs. I speak from experience. If you speed down on your descent, the rope will burn the fabric on your shoes. Some Inov-8’s have a plastic guard to protect them, and the Reebok Nano’s have rope guards, but we’ll put them to the test.
So if ropes can burn your shoes, what can they do to your legs??? Um, burn them. I promise, rope burns can be emotional events. I would highly recommend bringing long socks, wearing tights or sweatpants any time you plan on climbing the rope.
Notice I’m talking about protecting your feet and legs. That’s because good rope climbing requires just as much leg work as upper body strength. If you can do a pull-up, you can climb a rope. Alison just told me need a pull-up to climb a rope, so up you good.
Always a good time, especially when Gloria challenges people! Great job to Kirk and Gloria going above and beyond in the weighted carry!
Workout of the Day
40 Kettlebell Swings 53/35
30 Wallball Shots 20/14
20 Toes to Bar
10 Muscleups (Sub 10 Chest to Bar Pullups)
You will have 3 opportunities to complete this chipper. First, you will do as many reps as possible in 5 minutes. Then you will rest 3 minutes, start the whole thing over, and you will do as many reps as possible in 7 minutes. Finally, you will rest 3 minutes, then work the chipper to completion from the beginning.