THURSDAY 27/09/12
SKILLS - Rope climbing progressions
Of all the days I don't wear/bring long socks to the gym, we do rope climbing TODAY.
Why hello rope burns.
Coach V took us through two different ways to climb the rope, both shown in this video. Think I'm getting the hang of the technique (especially the one you wrap the rope around your leg). Just gotta practise.
WOD
5 rounds for time:
6 power cleans (60/40kg)
10 KB 20" box step ups (20/16kg per hand)
8 knees to elbows
COMPLETED: 10.27mins RX
Power cleans - Used 50kgs. These were good, especially the first round where I managed to touch-and-go all 6 reps. For all the following rounds, I had to dump the bar and reset for each rep.
20" box step ups - Used 16kgs per hand onto 20in box. Grossly, grossly underestimated how hard these would be!! I thought hrmmm.. They're only step ups, should be fine.
FALSE. They were the hardest of the three exercises. Grip was gassed from the cleans and knees to elbows, so holding onto the kettlebells was pretty hard. Not to mention that my hammies were screaming. Managed to do all reps unbroken, so am pretty pleased with that.
Knees to elbows - Ok. It's been ages since we've done these in a wod. I did all rounds unbroken with these, but I still do the extra kip in between reps. Need to practise them more often to try eliminate that 'cos I'm sure it burns a lot of energy.