WOD (28-Sept-2017)

AMRPAP in 20min of:

  • 1 Clean & Jerk (135/95)
  • 2 Front Squats
  • 3 Hang Power Cleans
  • 30 DU (3:1)
  • 1 Rope Climb (sub 6 C2B pull-ups)


Source: High Intensity Photography

Don’t be a Dope on a Rope: 3 Foot Locks to Climb like a Champ

The truth behind Rope Climbs is that they require only a reasonable level of upper body and grip strength. Great technique will allow you to generate force with your legs and propel you up the rope in a highly efficient way!


The Rope climb is one of the oldest, and perhaps most natural exercises known to man, next to picking something up and putting it down.  I’m sure cavemen even once used rope climbs (or a vine of sorts) to either escape danger or scale in search of food.  It was even an Olympic event at one time. Continue to read here.

See a video on rope technique by Jason Khalipa here.

WOD  (22-Sept-2017)

“Light Hammer”

5 rds for time
5 Power Cleans
10 Front Squats
5 Push Jerks
20 Ring Rows
Rest 90 Seconds between Rounds

**no 4:30 tomorrow for homecoming. Go steers.