A first time for everything

Tuesday, November 15, 2011

Warm-up:

Skip rope 400 meters

3 Rounds:

10 Walking lunge

10 V-ups

10 Bar taps

10 second flexed arm hang

Practice rope climbs, kipping toes to bar, and then perform:

“White”

Five rounds for time of:

15′ Rope climb, 3 ascents

10 Toes to bar

21 Walking lunge steps with 45lb plate held overhead

Run 400 meters

G: 22:31, Dawn: 32:41 (25lb plate).  Post time to comments.

Today marks the first female Hero Wod posted by the main site.  Sadly, it probably won’t be the last.  We will be doing high volume rope climbs, so WEAR SOCKS, PANTS, YOUR CLIMBING SHOES, ETC…a little gymnastics and some running.  If you struggle with rope climbs, please spend a few minutes reviewing the video link and come in prepared to work on those foot anchors!   There is certainly more than one way to climb a rope, click here and watch Carl Paoli teach the Russian wrap.  More importantly, what do you all think of the new website?

Antonio.