WOD Tuesday 100309
Monday, March 8, 2010 at 8:33PM Main Site WOD
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
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Class WOD
A1. 5 sets of 5 Deadlifts with tempo of 32X1
A2. 5 sets of 10 Weighted Lunges
Complete A2 immediately after A1.
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Note for the mainsite WOD. We don't have parallettes, instead you can use plates. Stack a few plates and rest your hands on them while you're doing your HSPU. That's the closest sub we will have. It's probably better to do them on the plates with a band if needed to get the extra range of motion as opposed to doing regular HSPU (which would not reach the required depth).
If you can't do an L-rope climb then you can do regular rope climbs with a 30 second L-sit afterwards for each climb. Remember our rope is only 12 feet so you'll have to do an extra 3 feet of climb if you're doing the L-rope climbs from the ground.
Reader Comments (2)
MS wod scaled big time
1 1/3 rope climb + 20s L-sit
HSPU with weight plates and green bands
135# back squat
19:22
mee to jason.. scale central!
3 beginner rope climbs from floor
15 second tuck sit (stupid Ls)
5 HSPU (green and purple bands) from 45+25 bumper plates for extra ROM
10 assisted pistols.. i could do them unassisted yesterday :( sad face :(
12:55
workouts like these that pick on every single one of my weaknesses just demoralize me... a lot