Crossfit Body Tech - Crossfit Facility serving Mokena, Frankfort, Orland Park, Tinley Park & New Lenox, IL
15 min AMRAP
15′ rope climb, 1 ascent
10 ring dips
20 wall balls 20/14
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SWOD: rope climb
Started with wall balls. 4 rounds plus 20 wall balls and one rope climb attempt. Red band for dips, knotted rope for rope climbs and 14# wall ball.
I need A LOT more practice on rope climbs and/or my hand need to heal.
hey shellie, i feel your pain. high rep pullups, rope climbs, toes to bar and more rope climbs in one week = very abused hands. it has been a very sore week. i also discovered the value of staying locked in on your rope climbs on the way back down, especailly if you are extremely fatigued. i slid down the rope like batman on his pole and have a very sore foot to boot. the lesson learned. hold the leg lock on that rope on the way down to prevent help with hand failure.
6 rounds. 14# wall ball and blue band for dips. My fingers hurt from the way back down on the rope. Awesome wod! I am totally exhausted.
300m Row (6 damper)
30 Thrusters (95lbs)
30 Chest-to-Bar Pull-ups
30 KB Swings (55lbs)
30 Burpee Lateral Bar Hops
Tried to figure out a good way to approach this WOD; I aimed for 10 reps at a time, trying to keep short rest periods. Turned out that the rest periods started becoming too long.
5 rounds + 1 rope ascent + 8 ring dips rx
Finished up with 3×30 seconds rockers and 2 x 2 laps of dead lift walks 225#
Good day and the hands are not as bad as I thought they would be.
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